PDigs Strength/Hypertrophy Journal

[pdigs]

Workout Routine: 5-day split

Monday: Heavy Legs/abs (lower rep/low volume)

Tuesday: Heavy Upper Body (lower rep/low volume)

Wednesday: OFF

Thursday: Hypertrophy Legs/abs (higher rep/high volume)

Friday: Hypertrophy Chest, Shoulders, Bis (higher rep/high volume)

Saturday: OFF/ cardio

Sunday: Hypertrophy Back and Tris (higher rep/high volume)



I have 2 different heavy workouts and 2 different hypertrophy workouts for each grouping of body parts. They are rotated and done every two weeks.

[pdigs]

Supplements:

Everyday: 1 Now ADAM multi (night)

Workout days only: 45 mins pre-workout Universal's Shock Therapy (1 scoop)

during workout: 1-2 scoops Scivation Xtend
2 scoops Primaforce Beta-Alanine

post-workout: 5 grams Primaforce Creaform
2 cups skim milk
1/2 cup quick oats
1.5 scoops ProLab Whey
1 large banana
1-2 tblsp. peanut butter

[pdigs]

Tuesday 2/19 workout:


Heavy Upper Body - Power - 5x5 ME day



**All sets are warm ups to one heavy ME set except shoulder press/shrugs
*Each exercise in the group is done while resting for the other push/pull movement. Extra rest is taken as needed




Flat BB Bench: 135x15, 205x10, 255x5, 295x5, 345x5
T-Bar Row: 110x15, 155x10, 200x5, 245x5, 290x3 (6 45-lb plates + 2 10s)

Smith Shoulder Press: 135x15, 225x10, 295x4, 295x4, 295x4 : (3x4)
DB Shrugs: 110 ea. x 30, 30, 30, 30, 30 : (5x30)

CG Bench: 135x15, 185x10, 225x5, 275x5, 315x5
UG Pulldown(Bis): 100x15, 145x10, 175x5, 205x5, 250x6

Forearms + Active Recovery





**Shoulder presses are done for 3 sets of 4 reps, next time 3 sets of 5 reps, the next week 3 sets of 6 reps, then next week add 10 lbs and repeat

DB shrugs (max of 110s at school gym): 1 rep is added to each set resulting in 5 reps more done each workout

[pdigs]

Active Recovery is done for each body part worked. It consists of one very high rep set on an isolation exercise:

Example for Active Recovery for Tuesdays workout (Heavy Upper):

Pec dec: light weight for 45 reps
Machine Row: light weight for 45 reps

Cable Lateral: light weight for 40-45 reps
Iron Cross: light weight for 40-45 reps

Reverse 1 arm cable pushdown: light weight 50 reps
1 arm cable concentration curl: light weight for 50 reps

Puts blood into the muscles helping them to recover and push blood into the joints relieving pain, works better than any joint supplement along with beta-alanine and arginine in Shock Therapy to provide extra blood flow

[jackedrabbit]

Hey man, long time no talk, huh? Check your private message box. Hope all is well with you. I'll be following this log.

[pdigs]

Thursday 2/21 Workout:


Hypertrophy Legs and Abs - 30 seconds/DC



**keep in mind all rest is only 30 seconds similar to DC training but with higher reps and more volume. A much lower weight must be used to complete 3 sets of 12 reps with the same weight @ 30 seconds rest. Most painful and intense workout in my routine. Plate = 45 lbs. This workout produces painful pumps that make it painful and almost impossible to walk.





Leg Press(full ROM): 5 plates/side x 12, 12, 12

Leg Press Calf: 4 plates/side x 12, 12, 12

Hack Squat: 3 plates + 10/side x 12, 12, 10

Seated Calf: 45 + 25 x 12, 12, 12

Leg Extension: 125 x 12, 12, 12

Leg Curl: 155 x 12, 12, 12

Stretch Calf(Machine Leg Press): 220 x 12, 12, 12

Rope Crunch: 150 x 12, 12, 12

Decline Crunch: BW x 15, 15, 15

DC stretches + Active Recovery








*My philosophy for all my hypertrophy days are all sets, I use and stay with the same weight. I must get 12 reps on the first 2 sets and shoot for 12 reps on the third and final set. If I get 1-4 reps on the last set I reduce weight next time. If i get 5-8 reps on the third set I keep the weight the same the next time. If i get 9-12 reps I go up in weight the next time, sometimes I don't increase weight until I can perform 3 sets of 12 reps. If I do not get 12 reps on the first 2 sets I will also decrease weight the next time. Since I am used to this rep scheme I always get 12 reps on my first 2 sets and no less than 7-8 reps on my last set.

Hypertrophy days differ in rest time, exercise selection, and intensity techniques used as DC and drop sets.

Best workout for leg growth!!!

[dpd555]

Originally Posted by pdigs

Flat BB Bench: 135x15, 205x10, 255x5, 295x5, 345x5
T-Bar Row: 110x15, 155x10, 200x5, 245x5, 290x3 (6 45-lb plates + 2 10s)

Smith Shoulder Press: 135x15, 225x10, 295x4, 295x4, 295x4 : (3x4)
DB Shrugs: 110 ea. x 30, 30, 30, 30, 30 : (5x30)

CG Bench: 135x15, 185x10, 225x5, 275x5, 315x5
UG Pulldown(Bis): 100x15, 145x10, 175x5, 205x5, 250x6

Very impressive strength, especially considering you weigh 180
Great journal you have here pdigs!

[pdigs]

Friday 2/22 Workout:


Hypertrophy Chest, Shoulders, and Bis - 30 seconds/DC



**keep in mind all rest is only 30 seconds similar to DC training but with higher reps and more volume. A much lower weight must be used to complete 3 sets of 12 reps with the same weight @ 30 seconds rest. Most painful and intense workout in my routine.

*due to straining my right bicep/forearm a few months back I go light on bicep movements. I perform bicep movements SLOW with extreme stretch and hold the peak contraction. I have actually found this philosophy to work much better than trying to increase reps and weight all of the time.




Flat BB Bench Press: 275 x 12, 12, 13 (easy)

Safe-Upright Row: 130 x 12, 12, 12

DB Incline Curl: 45 ea. x 12, 12, 12

Machine Incline Bench Press: 410(stack) x 12, 12, 12 (felt a lot lighter than 410) **I normally use Smith Incline here

Reverse Pec Dec(rear delts): 95 x 12, 12, 15

Cable Iso Curl: 125 x 12, 12, 12

Pec Dec: 115 x 12, 12, 12

Machine Shoulder Press: 260(stack) x 16, 16, 16

Reverse Cable Curl: 120 x 18, 18


DC stretches + Active Recovery








*My philosophy for all my hypertrophy days are all sets, I use and stay with the same weight. I must get 12 reps on the first 2 sets and shoot for 12 reps on the third and final set. If I get 1-4 reps on the last set I reduce weight next time. If i get 5-8 reps on the third set I keep the weight the same the next time. If i get 9-12 reps I go up in weight the next time, sometimes I don't increase weight until I can perform 3 sets of 12 reps. If I do not get 12 reps on the first 2 sets I will also decrease weight the next time. Since I am used to this rep scheme I always get 12 reps on my first 2 sets and no less than 7-8 reps on my last set.

Hypertrophy days differ in rest time, exercise selection, and intensity techniques used as DC and drop sets.

[pdigs]

Sunday 2/24 Workout:


Hypertrophy Back, Triceps, and Forearms - 30 seconds/DC



**keep in mind all rest is only 30 seconds similar to DC training but with higher reps and more volume. A much lower weight must be used to complete 3 sets of 12 reps with the same weight @ 30 seconds rest. Most painful and intense workout in my routine.




CG Lat Pulldown: 180 x 12, 12, 12, 12 (with extreme stretch)

Reverse Grip Smith Bench Press: 285 x 12, 12, 12

Machine T-Bar Row: 125 x 12, 12, 11

Overhead Rope Triceps Extension: 130 x 13, 13, 13

1-Arm Machine Row: 80 ea. x 12, 12, 12 ea.

Rope Tricep Pushdown: 125 x 15, 14

Special Shrug: 275 x 13, 13, 13

Forearm Rotations + Forearm Rockers: x 20, 25, 20


DC stretches + Active Recovery








*My philosophy for all my hypertrophy days are all sets, I use and stay with the same weight. I must get 12 reps on the first 2 sets and shoot for 12 reps on the third and final set. If I get 1-4 reps on the last set I reduce weight next time. If i get 5-8 reps on the third set I keep the weight the same the next time. If i get 9-12 reps I go up in weight the next time, sometimes I don't increase weight until I can perform 3 sets of 12 reps. If I do not get 12 reps on the first 2 sets I will also decrease weight the next time. Since I am used to this rep scheme I always get 12 reps on my first 2 sets and no less than 7-8 reps on my last set.

Hypertrophy days differ in rest time, exercise selection, and intensity techniques used as DC and drop sets.

[jackedrabbit]

Hey Paul, I started my Tri-Phase journal over in Derek's section. Check it out sometime and hope and pray that I gain some muscles.

[pdigs]

Monday 2/25 workout:


Heavy Lower Body + Abs: Power: 3 x 5-10 (rest taken as needed)


3 ATG Smith Squat warm-ups x 15, 12, 8


ATG Smith Squats: 315 x 7, 7, 7

Single Leg Smith Lunges: 185 ea. x 10, 10, 10

Seated Calf Raise (1 warm-up then): 2 plates x 5 sets of 6 reps (30 seconds rest)

Rope Crunch: 165 x 8, 8, 8

Decline bench V-Up: BW x 11, 11, 11


Active Recovery




**I have squated very heavy in the past to parallel and all low reps only hurting my lower back and getting sub-par leg development. I have gotten my best leg development and size reducing the weight used and using a BEYOND full ROM either by going ATG on squats or all the way to my chest with leg press in a very slow and controlled manner. Higher very slow reps work best for leg size but lower best for strength. I also think higher reps are better for quad hypertrophy and lower reps better for hamstring development.

*On Smith squats I chose a weight I can perform 3 x 5 with. The next time I use the same weight for 3 x 6, and the next time 3 x 7. I then increase weight by 10 lbs and start at 3 x 5 again. For Smith Lunges I start with 3 x 8 and then over the weeks work up to 3 x 10 with that weight then increase.

[pdigs]

Tuesday 2/26 workout:


Heavy Upper Body: Power: 3 x 6-12 (rest taken as needed)


3 Incline BB Bench warm-ups x 25, 15, 8
3 BB Bent Over Row warm-ups x 20, 12, 8


Incline BB Bench Press: 285 x 8, 9, 9 (easy was supposed to do 3 x 8)

90 degree DB Bent Over Row: 110 ea. x 11, 12, 12 (way too easy supposed to do 3 x 11)

DB Shoulder Press: 110 ea. x 8, 105 x 12, 15 (next time 105 x 3 sets of 13)

V-Bar CG Lat Pulldown: 250 x 6, 230 x 8, 215 x 10

Triceps Dips: BW + 160 (3 plates + 25) x 8, BW + 145 (3 plates + 10) x 10,
BW + 135 (3 plates) x 12

Cambered BB Curl: bar + 110 lbs (135 lbs?) x 8, 8, 9 (supposed to do 3 x 8)




Active Recovery



**My school's dumbbells only go up to 110s so I may have to go back to BB Bent Over Row even though I am not a fan of them. Dumbbells give me a much better stretch and peak contraction.

*The 110 lb DB Shoulder Press felt so much heavier than the 105 lb DBs, almost as if they were 200s haha. I think I will stick with 105s and go up in reps. It is too much effort to get the 110s up and they feel funny.

[pdigs]

My right delt is hurting a bit after the heavy incline bench presses last night. My rotator cuffs felt more strained than they should from the inclines as well.

Next time I am going to perform 3 sets of rotator cuff exercises for each arm and see how the inclines feel after that.

[pdigs]

Thursday 2/28 Workout:


Hypertrophy Legs and Abs - 1 minute rest/Drop sets



**keep in mind all rest is only 1 minute. A much lower weight must be used to complete 3 sets of 12 reps with the same weight @ 1 minute rest. Plate = 45 lbs. This workout produces painful pumps that make it painful and almost impossible to walk.


3 Leg Press/Calf warm-up sets x 15, 10, 8


Leg Press(full ROM): 6 plates/side x 12, 12, 11

Leg Press Calf: 5 plates/side x 12, 12, 12

Hack Squat: 4 plates/side x 12, 12, 9

Stretch Calf(Machine Leg Press): 250 x 12, 12, 12+Drop set: 205 x 12

Leg Extension: 130 x 12, 12, 12+Drop set: 85 x 12

Leg Curl: 160 x 12, 12, 12+Drop set: 115 x 12

Seated Calf: 2 plates x 12, 12, 15

Decline Crunch: BW + 25 lbs x 12, 12, 12, 12, 12, 12


Active Recovery








*My philosophy for all my hypertrophy days are all sets, I use and stay with the same weight. I must get 12 reps on the first 2 sets and shoot for 12 reps on the third and final set. If I get 1-4 reps on the last set I reduce weight next time. If i get 5-8 reps on the third set I keep the weight the same the next time. If i get 9-12 reps I go up in weight the next time, sometimes I don't increase weight until I can perform 3 sets of 12 reps. If I do not get 12 reps on the first 2 sets I will also decrease weight the next time. Since I am used to this rep scheme I always get 12 reps on my first 2 sets and no less than 7-8 reps on my last set.

Hypertrophy days differ in rest time, exercise selection, and intensity techniques used as DC and drop sets.

[jackedrabbit]

Paul, do you have a link to some good reading on DC? I'd like to look into it...

[pdigs]

Friday 2/29 Workout:


Hypertrophy Chest, Shoulders, Biceps, and Forearms - 1 minute rest/Drop sets



**keep in mind all rest is only 1 minute. A much lower weight must be used to complete 3 sets of 12 reps with the same weight @ 1 minute rest. Plate = 45 lbs.


3 High Incline DB Bench Press warm-ups x 25, 20, 12

3 Spider Curl warm-ups x 25, 20, 12

1 Glass Delt warm-up x 15



High Incline DB Bench Press: 110 ea. x 17, 18, 18, 20 (supposed to do 3 x 17)

Glass Delt: 30 ea. x 13, 13, 13+drop-set: 25 x 11

Spider Preacher Curl: Bar + 90(115?) x 13, 13, 13


Smith Bench Press: 305 x 12, 12 *hurt rotator cuffs had to switch exercises
Machine Flat Bench Press: 280 x 12

Bent Over Rear Lateral Raises: 40 x 13, 13, 13+drop-set: 30 x 12

Single-Arm Concentration Machine Preacher Curl: 60 ea. x 13 ea., 13 ea., 15 ea. +Drop set: 45x 15 ea.


DB Pullover(Chest): 75 x 12, 12, 12+drop-set: 40 x 13

Smith Shoulder Press: 245 x 12, 13, 15 (supposed to do 3 x 12)

Incline DB Hammer Curls: 40 ea. x 15, 15


Forearm Rotations + Forearm Rockers: x 20, 20, 20



Active Recovery








*My philosophy for all my hypertrophy days are all sets, I use and stay with the same weight. I must get 12 reps on the first 2 sets and shoot for 12 reps on the third and final set. If I get 1-4 reps on the last set I reduce weight next time. If i get 5-8 reps on the third set I keep the weight the same the next time. If i get 9-12 reps I go up in weight the next time, sometimes I don't increase weight until I can perform 3 sets of 12 reps. If I do not get 12 reps on the first 2 sets I will also decrease weight the next time. Since I am used to this rep scheme I always get 12 reps on my first 2 sets and no less than 7-8 reps on my last set.

Hypertrophy days differ in rest time, exercise selection, and intensity techniques used as DC and drop sets.

[pdigs]

So far my rotator cuffs have been irritated by Incline Barbell Bench Press and Flat Smith Machine Bench Press.

For some reason High Incline DB Press and Incline/High Incline Smith Bench Presses do not bother it nor Machine/ Flat BB benches.

2 years ago I strained my left rotator cuff. I couldn't lift heavy for a long time. I took out Behind the neck Shoulder Presses, Behind the neck Lat Pulldowns, and heavy DB flies. My rotator cuffs seemed to be fine after that along with performing rotator cuff exercises.

This year my rotator cuffs felt irritated on Heavy Incline BB Bench Press when lifting 300+ lbs. I therefore decided to use a 3 x 8-10 approach with the same weight to lower the weight I would use. It seemed to work but now the exercise bothers me again.

I am either going to have to try rotator cuff exercises before BB Incline Bench Press and Flat Smith Bench Press or I have to change to High Smith Incline Bench presses and Machine Flat Bench Presses respectively.

[pdigs]

Sunday 3/2 Workout:


Hypertrophy Back, Triceps, and Forearms - 1 minute rest/Drop sets



**keep in mind all rest is only 1 minute. A much lower weight must be used to complete 3 sets of 12 reps with the same weight @ 1 minute rest. Plate = 45 lbs.



3 One-Arm DB Row warm-ups x 15, 12, 8

3 DB Overhead Tricep Extensions warm-ups x 20, 15, 12




1-Arm DB Row: 110 ea. x 17 ea., 17 ea., 17 ea. (110s r biggest DBs @ gym)

DB Overhead Tricep Extension: 110 x 23, 23, 23


Vbar-CG Lat Pulldown: 190 x 12, 12, 12, 12

Set-Up Machine Dips: 115 x 12,12 ,12 *super slow/strict **easy


Machine Row: 185 x 12, 12, 12+drop-set: 110 x 12

Reverse Tricep Pushdown: 155 x 15, 15+drop-set: 110 x 24

Special-Shrug: 275 x 15, 15, 15



Forearm Rotations + Forearm Rockers: x 20, 20


Active Recovery








*My philosophy for all my hypertrophy days are all sets, I use and stay with the same weight. I must get 12 reps on the first 2 sets and shoot for 12 reps on the third and final set. If I get 1-4 reps on the last set I reduce weight next time. If i get 5-8 reps on the third set I keep the weight the same the next time. If i get 9-12 reps I go up in weight the next time, sometimes I don't increase weight until I can perform 3 sets of 12 reps. If I do not get 12 reps on the first 2 sets I will also decrease weight the next time. Since I am used to this rep scheme I always get 12 reps on my first 2 sets and no less than 7-8 reps on my last set.

Hypertrophy days differ in rest time, exercise selection, and intensity techniques used as DC and drop sets.

[pdigs]

No rotator cuff pain whatsoever.

Right front deltoid still somewhat hurts though.

[mustangpete4.6]

That's a stout program bro. Good luck and damn, you are thick bro!

[pdigs]

Monday 3/3 workout:


Heavy Lower Body & Abs - Power - 5x5 ME day



**All sets are warm ups to one heavy ME set ***aside from seated calf raises and abs
*plate = 45 lbs



ATG Front Squats: 105 x 12, 145 x 8, 195 x 5, 235 x 5, 285 x 5
Seated Calf Raise: Bar + 140 x 5, 5, 5, 5 ,5

Glute/Ham Leg Press(Full ROM): 5 plates/side x 5, 6 plates/side x 5, 7 plates/side x 5, 8 plates/side x 5, 9 plates/side(18 total) x 5
Leg Press Calf: 4 plates/side x 5, 5 plates/side x 5, 6 plates/side x 5, 7 plates/side x 5, 8 plates/side x 5

Rope Crunches: 170 x 5, 5, 5, 5, 5
supersetted with
Hanging Leg Raises(Pull-up Bar): BW x 6, 6, 6, 6, 6




Active Recovery

[pdigs]

Knees hurt a little from the heavy ATG Front Squats and Heavy Glute/Ham Leg Presses.



Leg Press can only fit 10 plates/side (20 plates total) even with the top of the leg press filled. My goal is by the end of the school year to max it out. I have 2 and a half months to do it, which means I have 5 more Heavy ME 5x5 Leg workouts aside from if I De-Load so maybe 3-4 more.

[pdigs]

Tuesday 3/4 workout:


Heavy Upper Body - Power - 5x5 ME day



**All sets are warm ups to one heavy ME set except shoulder press/shrugs
*Each exercise in the group is done while resting for the other push/pull movement. Extra rest is taken as needed




Flat BB Bench: 135x15, 225x10, 265x5, 305x5, 355x3
T-Bar Row: 110x15, 155x10, 200x5, 245x5, 290x4 (6 45-lb plates + 2 10s) *pretty easy but worried about tearing a bicep so I stopped at 4, could have gotten ~6

Smith Shoulder Press: 135x15, 225x10, 295x5, 295x5, 295x5 : (3x5)
DB Shrugs: 110 ea. x 31, 31, 31, 31, 31 : (5x31)

CG Bench: 135x15, 185x10, 225x5, 275x5, 325x4
UG Pulldown(Bis): 100x15, 145x10, 190x5, 220x5, 255x6

Forearms + Active Recovery





**Shoulder presses are done for 3 sets of 4 reps, next time 3 sets of 5 reps, the next week 3 sets of 6 reps, then next week add 10 lbs and repeat

DB shrugs (max of 110s at school gym): 1 rep is added to each set resulting in 5 reps more done each workout

[pdigs]

Despite feeling under the weather today, I put up some pretty good lifts. A PR on most of them.

No rotator cuff pain, but very slight right delt pain.

[pdigs]

Thursday 3/6 Workout:


Hypertrophy Legs and Abs - 30 seconds/DC



**keep in mind all rest is only 30 seconds similar to DC training but with higher reps and more volume. A much lower weight must be used to complete 3 sets of 12 reps with the same weight @ 30 seconds rest. Most painful and intense workout in my routine. Plate = 45 lbs. This workout produces painful pumps that make it painful and almost impossible to walk.





Leg Press(full ROM): 5 plates + 10lbs/side x 12, 12, 9

Leg Press Calf: 4 plates + 10lbs/side x 12, 12, 12

Hack Squat: 3 plates + 10lbs/side x 12, 12, 12

Seated Calf: 90 x 12, 12, 16

Leg Extension: 130 x 12, 12, 12

Leg Curl: 165 x 12, 12, 12

Stretch Calf(Machine Leg Press): 235 x 12, 12, 15


Decline Crunch: BW + 35 lbs x 12, 12, 12, 12, 12, 9 (6 sets of 12)



DC stretches + Active Recovery








*My philosophy for all my hypertrophy days are all sets, I use and stay with the same weight. I must get 12 reps on the first 2 sets and shoot for 12 reps on the third and final set. If I get 1-4 reps on the last set I reduce weight next time. If i get 5-8 reps on the third set I keep the weight the same the next time. If i get 9-12 reps I go up in weight the next time, sometimes I don't increase weight until I can perform 3 sets of 12 reps. If I do not get 12 reps on the first 2 sets I will also decrease weight the next time. Since I am used to this rep scheme I always get 12 reps on my first 2 sets and no less than 7-8 reps on my last set.

Hypertrophy days differ in rest time, exercise selection, and intensity techniques used as DC and drop sets.

Best workout for leg growth!!!

[pdigs]

Friday 3/7 Workout:


Hypertrophy Chest, Shoulders, and Bis - 30 seconds/DC



**keep in mind all rest is only 30 seconds similar to DC training but with higher reps and more volume. A much lower weight must be used to complete 3 sets of 12 reps with the same weight @ 30 seconds rest. Most painful and intense workout in my routine.

*due to straining my right bicep/forearm a few months back I go light on bicep movements. I perform bicep movements SLOW with extreme stretch and hold the peak contraction. I have actually found this philosophy to work much better than trying to increase reps and weight all of the time.




Flat BB Bench Press: 285 x 12, 12, 7

Safe-Upright Row: 135 x 12, 12, 10

DB Incline Curl: 50 ea. x 12, 12, 9

Very High Incline Smith Bench Press: 275 x 12, 12, 9

Reverse Pec Dec(rear delts): 100 x 12, 12, 12

Cable Iso Curl: 125 x 13, 13, 14

Pec Dec: 120 x 12, 12, 10

Machine Shoulder Press: 260(stack) x 17, 17, 17

Reverse Cable Curl: 120 x 20, 20


DC stretches + Active Recovery








*My philosophy for all my hypertrophy days are all sets, I use and stay with the same weight. I must get 12 reps on the first 2 sets and shoot for 12 reps on the third and final set. If I get 1-4 reps on the last set I reduce weight next time. If i get 5-8 reps on the third set I keep the weight the same the next time. If i get 9-12 reps I go up in weight the next time, sometimes I don't increase weight until I can perform 3 sets of 12 reps. If I do not get 12 reps on the first 2 sets I will also decrease weight the next time. Since I am used to this rep scheme I always get 12 reps on my first 2 sets and no less than 7-8 reps on my last set.

Hypertrophy days differ in rest time, exercise selection, and intensity techniques used as DC and drop sets.

[pdigs]

I've been reading a lot about bodybuilders on this site I follow tearing/straining or thinking they tore/strained their pecs during flat bench press. I never thought it could happen to me. I properly warm up and stretch before all of my lifts.

My rotator cuffs had been bothering me on flat smith bench, incline barbell bench, and incline flies. I stopped performing those exercises.

Today I decided to start my workout with 4 different positions of rotator cuff exercises for a total of 4 sets of 10 reps each per rotator cuff. My rotator cuffs were warmed up and felt good. Then I warmed up for 3 sets on flat BB bench. I noticed during my first working set a little strain in my rotator cuffs which ive never gotten on flat BB bench. By my third set I felt fine.

The high incline smith bench felt great on my rotator cuffs. Then on Pec Dec going a little too far back i could feel the rotator cuff irritation. I moved on to my active recovery which are one high rep set on an isolation exercise for each body part. I felt fine. I then performed iron crosses for rear delts. My whole entire rotator cuff and shoulder hurt on my right arm.

I moved on too DC stretches. My last one was a 1 minute stretch with flat DB flies only 35lbs each. I held it for about a minute. At the end of a minute I heard and felt a pop in my right pec. My shoulder went back as if I was holding dumbbells that were too heavy. I got a sharp pain.

I was a little worried it was my rotator cuff. Then I came back to my dorm and looked in the mirror flexing my pecs to check if maybe it was my pecs and not rotator cuffs. The right one i felt the pop with was indented more than the right and felt funny. This is exactly what Layne Norton described when he strained or whatever he did to his pec. It hurts to move my arm up or in any type of fly movement.

At the end of my worked doing DB flies well stretching of all things I could have strained or tore my pec.

I am planning on going to the doctors and having an MRI. Hopefully it is nothing or a strain at the most.

Looks like ill be stuck doing some legs not including squats and some isolation arm movements for a while maybe.

This really sucks considering i was making good LBM gains and have been the strongest ever. I was planning on benching 365 x 5 by the end of the school yr. I was at 355 x 3, almost there. Looks like that will have to wait til who knows when unfortunately.

[jackedrabbit]

Originally Posted by pdigs

I've been reading a lot about bodybuilders on this site I follow tearing/straining or thinking they tore/strained their pecs during flat bench press. I never thought it could happen to me. I properly warm up and stretch before all of my lifts.

My rotator cuffs had been bothering me on flat smith bench, incline barbell bench, and incline flies. I stopped performing those exercises.

Today I decided to start my workout with 4 different positions of rotator cuff exercises for a total of 4 sets of 10 reps each per rotator cuff. My rotator cuffs were warmed up and felt good. Then I warmed up for 3 sets on flat BB bench. I noticed during my first working set a little strain in my rotator cuffs which ive never gotten on flat BB bench. By my third set I felt fine.

The high incline smith bench felt great on my rotator cuffs. Then on Pec Dec going a little too far back i could feel the rotator cuff irritation. I moved on to my active recovery which are one high rep set on an isolation exercise for each body part. I felt fine. I then performed iron crosses for rear delts. My whole entire rotator cuff and shoulder hurt on my right arm.

I moved on too DC stretches. My last one was a 1 minute stretch with flat DB flies only 35lbs each. I held it for about a minute. At the end of a minute I heard and felt a pop in my right pec. My shoulder went back as if I was holding dumbbells that were too heavy. I got a sharp pain.

I was a little worried it was my rotator cuff. Then I came back to my dorm and looked in the mirror flexing my pecs to check if maybe it was my pecs and not rotator cuffs. The right one i felt the pop with was indented more than the right and felt funny. This is exactly what Layne Norton described when he strained or whatever he did to his pec. It hurts to move my arm up or in any type of fly movement.

At the end of my worked doing DB flies well stretching of all things I could have strained or tore my pec.

I am planning on going to the doctors and having an MRI. Hopefully it is nothing or a strain at the most.

Looks like ill be stuck doing some legs not including squats and some isolation arm movements for a while maybe.

This really sucks considering i was making good LBM gains and have been the strongest ever. I was planning on benching 365 x 5 by the end of the school yr. I was at 355 x 3, almost there. Looks like that will have to wait til who knows when unfortunately.

**** man, I hope you're ok. I'll hope for the best man. Keep your head up.

[pdigs]

Pec Tear? Update

On Tuesday I have an appointment with an Orthopedic Surgeon to check out my pec. I will be getting X-rays of my pec/rotator cuff/shoulder region and and hopefully an MRI of my pec this week. I am on spring break so this is really the only time i have to go to the doctor.

On a positive note i have not lost any size at all. I havent worked out since monday when i did some light machine leg press, calves, and abs. I am trying to eat less calories so i do not gain fat but i am always hungry unfortunately.

I am hoping it is just a strain because I cannot wait to hit the iron again. I know when I do come back working out will be very different for a while at least though.

[pdigs]

GOOD NEWS!!!

I went to my appt with an orthopedic surgeon today and I only have a partial tear. Doesn't sound like good news but i only tore a couple fibers so it's nothing really at all. I just need to rest my chest from heavy lifting for 6 weeks.

I can workout and even chest but anything involving chest I need to go light on for 6 weeks and am not going to perform the exercises that irritated my pec/rotator cuff region: incline BB Bench, Flat Smith Bench, any kind of DB flies or incline flies, Behind the Neck Shoulder press, Behind the Neck lat pulldowns, and DB pull overs.

Flat Bench, DB Bench, Machine Bench, DB Incline, Smith incline, machine incline, and machine flies don't bother them at all.