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Shamus11B
05-15-09, 2:33 pm
A little about myself

My name is Shamus, i am 26 years old. I served 4 years in the Army Infantry with the 101st Airborne Division at Ft Campbell Kentucky. During my time in the military or more importantly my time during the initial invasion of Iraq the Iron Bug bit me. I was working out almost constantly and shot up to 248lbs at 5'10". I sustained this weight and strength till I got out of the military to get married in 2005. Slowly the muscle started to disappear and the fat took its place. Then January this year I decided enough was enough I weighed 240 lbs and was not in good shape. I started dieting and lost 33 lbs and brought my BF down to 18 percent. This is where my Journey begins, sitting at 205 lbs or so I began looking for the best way to really pack on lean muscle without the fat gain and that brought me to Animal. Thanks for reading and supporting me on my long road ahead to becoming an Animal.

Shamus11B
05-15-09, 2:42 pm
Day 1

Talking to Machineman about how he got started he directed me to a basic strength building workout. Here are the Day 1 results.

Squats
W/U 8reps 135
5- 245
5- 265
5- 275
5- 275 last two were sloppy as hell

Dumbbell Shrugs (weight each dumbbell)
W/U 8 reps 60
5- 75
5- 85
5- 95
5- 100 couldnt quite get 6 reps

Bench (never been good at bench, with your help I will)
W/U 8 reps 135
5- 185
5- 185 needed spot so I dropped weight
5- 155 dropped a bit too much
5- 165 almost right

Barbell Curls
W/U 8 reps 60
5- 85
5 -95
4 and 1/2- 95
4 and 1/2- 95 rest with weight and got one more

Thanks again to Machineman for giving me this workout will definitely work for me. And thanks to Animal for this great resource and Animalpak been taking for a week and feel great.

-Shamus-

machineman
05-15-09, 3:23 pm
looks good, bro....gotta give the thanks to shizz! he set me up with that at the start as well.....just keep working at it....you will see some great results....

Shamus11B
05-17-09, 6:24 pm
Alright, second day started out with a good breakfast and was ready to hit the gym. Did Deadlifts, Yates Rows, Dumbbell Overhead Press, and Seated Barbell Tricep Extensions. Here are the results.

Deadlifts W/U 8-135
5-245
5-275
5-295
3-315 (PR for reps)

Yates Rows (first time with yates rows)W/U 8-100
5-155
5-175
5-205 last 2 were very sloppy
4-205 cleaned it up and barely got the last one

Dumbbell Overhead Press W/U 8-30 ea hand
5-50
5-60
5-65 (PR reps and weight)
tried 70's and couldnt get so dropped back down to 65
1 1/2-65

Seated Barbell Tricep Extensions W/U 8-50
5-80
5-85
5-95
4-105 last one was sloppy but felt good

shizz702
05-17-09, 7:01 pm
Subbed brother!

That routine looks familiar ;)

You can't go wrong hitting the basic exercises at high intensity bro, eat big, get plenty of rest, and keep killing the iron like this and you are bound for some serious gains!

Shamus11B
05-17-09, 7:10 pm
Yeah this workout is great. My problem as it has always been will be the bench press. But either way thanks for the workout through MM, Shizz.

Shamus11B
05-19-09, 2:55 pm
Okay today was either satisfying or disappointing. I set 2 PR's today but also I degenerated in one exercise. But more about that later, lets get into it.

Squat W/U 8-135
5-225
5-245
5-275
5-285 (last one wasnt low enough)

Barbell Shrug W/U 8-135
5-225
5-235
5-235
5-245 PR weight and reps

Bench W/U 8-135
5-155
5-165
5-175
5-175 (Can not get comfortable on Bench and do not feel strong at all)
LAST WEEK I DID 185

Barbell Curls W/U 8-60
5-85
5-90
5-95
3-105 PR reps

Okay I felt extremely uncormfortable/not powerful on Bench Press. I really need some advice on possible exercises to do like pushups to up my bench press, or atleast make me feel more comfortable. My form I feel is solid on Bench but I was so disappointed in myself I pumped out 5x5x135 on Bench Press after this workout was over. And then I remembered I didnt go down far enough on Squats on the last rep so I went over and pushed out 5x5x135 again really deep on those. I know the power will take time, but any advice you guys can give will be greatly appreciated on Bench Press nuances. Thanks again! -Shamus-

machineman
05-19-09, 3:10 pm
try throwing some flat db bench in there.....do bb bench maybe every other week....see how that goes...and also remember that some days we have it and some days we don't....just keep pushing, bro.....it will come....

Shamus11B
05-19-09, 3:13 pm
Yeah I have always been more comfortable with DB's than BB. That sounds like the ticket. If I substituted DB for BB exclusively, would that be the wrong call? I just really dont know the mechanics of the pectoral and how to build it correctly I guess.

Shamus11B
05-21-09, 2:38 pm
Alright, it was deadlift day and I had a great workout. Hit a couple great numbers for myself and was extremely motivated today.

Deadlift W/U 8-135
5-275
5-295
5-315
1-365 PR Weight (This felt so good)

Yates Rows W/U 8-135
5-155
5-185
5-205
3-225 PR Reps and Weight

Overhead Dumbbell Press W/U 8-30 ea hand
5-50
5-60
5-65
5-65 This also felt really strong next time I will try 70's again

Tricep Extension W/U 8-25 in ea hand
5-40 DB
5-90 moved back to bar to keep form really tight
5-100
5-100 last two were killer

Those tricep extension really killed me. Well time to eat and go see terminator salvation, later guys.
-Shamus-

machineman
05-21-09, 4:22 pm
Alright, it was deadlift day and I had a great workout. Hit a couple great numbers for myself and was extremely motivated today.

Deadlift W/U 8-135
5-275
5-295
5-315
1-365 PR Weight (This felt so good)

Yates Rows W/U 8-135
5-155
5-185
5-205
3-225 PR Reps and Weight

Overhead Dumbbell Press W/U 8-30 ea hand
5-50
5-60
5-65
5-65 This also felt really strong next time I will try 70's again

Tricep Extension W/U 8-25 in ea hand
5-40 DB
5-90 moved back to bar to keep form really tight
5-100
5-100 last two were killer

Those tricep extension really killed me. Well time to eat and go see terminator salvation, later guys.
-Shamus-

solid work, bro....nice dl pr!! I would still throw some BB bench in now and then.....just to mix it up....

Shamus11B
05-23-09, 5:06 am
Okay guys, need some advice with regards to some basic suppliments. First I am taking Animalpak to cover my multi needs and it is getting the job done, nuff said. I am also taking a protein shake to help with my protein intake. Now I am almost out of a NO/creatine drink from a competitor that was given to me from a friend. I am wonering if I should pick up AnimalPump? I have read reviews and everything looks promising, I was planning on picking up another drink style creatine, mainly because I have never taken a pill form one before. Thanks for the advice! -Shamus-

Shamus11B
05-23-09, 4:46 pm
Okay its Squat day, had a good workout today. Had my first day back to work from vacation yesterday(I work 2230-0630 so I had to eat right when I got home and hit the rack). Woke up and a friend at work who wanted to start training bailed on me. Oh well you want something done you have to do it yourself, here are the results.

Squats W/U 8-135
5-225
5-255
5-275
5-285 very solid reps today, very controlled MUCH BETTER

Barbell Shrugs W/U 8-135
5-225
5-245
5-265
5-275 PR

Dumbbell Bench W/U 8-55 ea hand (first time doin DB flat bench in like 2 years)
5-65
5-70
5-75
5-80 (this felt alot better than a Barbell) PR since I cant remember how much I did before

Barbell Curl W/U 8-60
5-90
5-95
5-105 PR reps
3 1/2 -110 PR Weight

Hanging Leg Raises 3-25

Overall a very good workout and really felt solid on all these exercises. Thanks for tuning in -Shamus-

machineman
05-24-09, 1:57 am
nice work, shamus.....looking good....keep up the solid work....

weedlewott
05-24-09, 2:44 am
Okay guys, need some advice with regards to some basic suppliments. First I am taking Animalpak to cover my multi needs and it is getting the job done, nuff said. I am also taking a protein shake to help with my protein intake. Now I am almost out of a NO/creatine drink from a competitor that was given to me from a friend. I am wonering if I should pick up AnimalPump? I have read reviews and everything looks promising, I was planning on picking up another drink style creatine, mainly because I have never taken a pill form one before. Thanks for the advice! -Shamus-

Pump is probably the most amazing thing in the world. haha. I've used it maybe a couple times and most definately am planning on adding it to my arsenal. If you haven't tried it, I suggest you find a friend who has it, and try it even for just one day. You'll feel it. Also, Storm for the NO drink. I can't remember off hand if it has any creatine in it or not, but Pump does. Good pushing in here brother. Keep doing what you're doing and you'll definately see what you wanna. Barbell/DB routines have difinately gotten me good results. I'm a fan of DBs, but use BB most of the time just because I can push much more weight, but DBs because of the Core WO it provides. Why is it that BB is tough? I must have missed that one

Shamus11B
05-24-09, 3:04 am
I dont know what it is but I just can not get comfortable with a bar on flat bench press. Incline/Decline I am fine with but flat I just cant seem to get comfortable. It may be something with my form but I have never had anyone tell me it was off, even though I am sure it is. Everyone has a muscle group that is hard for them to develope I think chest is mine. All this means is I will have to train harder to get where i want to be. Any tips you picked up for bench prss you can toss my way Weedle?
-Shamus-

weedlewott
05-24-09, 3:16 am
well you say you think it's your form, but I don't see that being a problem. Especially if you're meticulous about it. My upper chest fails at life to be quite honest with you, so I know what you mean. Like MM said, some days we're on it, some days we're off. Vary your hand width. Just inside the grips, just outside the grips, my personal favorite and staple is a thumbs length outside the grips, about six inches outside, and just outside the lines that are close to the end. Try starting with low weights and varying your grip as you go through sets. find the one that you like best, and work through there. also, you can superset your flat bench with flat bench DB flies. That always seems to give me one hell of a pump and helped me with strength increases too. Give it a shot. Let us know if it worked for you or how it felt. you can also try weighted dips in place of your Decline for a little while.

shizz702
05-24-09, 11:14 am
Damn good work bro! Those squats are getting heavy!

Shamus11B
05-25-09, 7:04 am
Thanks Shizz, appreciate the support. A goal of mine is eventually to get my squats and deadlifts to 400+ for reps, its a ways off but I will love the road.
-Shamus-

Shamus11B
05-25-09, 9:01 pm
For some reason today I was really resisting going to the gym, but was really glad I went cause I hit a PR today on DB shoulder press.

Deadlifr W/U 8-135
5-275
5-315
5-315 man this took alot out of me
1-365

Yates Row W/U 8-135
5-185
5-205
5-225
5-225 last one took three attempts

Db Overhead Press W/U 8-30lbs ea hand
5-55
5-60
5-65
5-70 PR this felt awesome

Found out my form on BB seated Tricep extensions was completely jacked, wasnt going down far enough and my upper arms were not at the correct angle. So i adjusted and saw the weight drop a little bit but I hit the Triceps hard.

Seated BB Tricep Extension W/U 8-50
5-70
5-80
5-80
5-90

Once I got there I had a great workout, honestly didnt want to miss logging a good one here for you guys to see.
-Shamus-

weedlewott
05-26-09, 2:12 am
Nice WO Bro. Good Shit on the Deads. Gotta love em.

Shamus11B
05-26-09, 3:25 am
I now know why MM loves deadlifts so much. Man its a rush pulling weight off the ground and feeling your whole body tensing up. Thanks for stopping by Weedle!
-Shamus-

weedlewott
05-26-09, 4:00 am
For some reason today I was really resisting going to the gym, but was really glad I went cause I hit a PR today on DB shoulder press.

Deadlifr W/U 8-135
5-275
5-315
5-315 man this took alot out of me
1-365

Yates Row W/U 8-135
5-185
5-205
5-225
5-225 last one took three attempts

Db Overhead Press W/U 8-30lbs ea hand
5-55
5-60
5-65
5-70 PR this felt awesome

Found out my form on BB seated Tricep extensions was completely jacked, wasnt going down far enough and my upper arms were not at the correct angle. So i adjusted and saw the weight drop a little bit but I hit the Triceps hard.

Seated BB Tricep Extension W/U 8-50
5-70
5-80
5-80
5-90

Once I got there I had a great workout, honestly didnt want to miss logging a good one here for you guys to see.
-Shamus-

congrats on the PR. Sick. I can't even do that. And in regards to your post in my journey, brother, it's not about the weights you push in the gym. It's not about being the biggest or the best or the strongest. Being an Animal is about the attitude you bring to the gym. Leaving the Ego at the door and going in it for yourself. You're already an Animal bro. Just by being here and showing the determination you've already shown, you've proved that beyond a shadow. Keep up the good work. I hope to see you achieve your goals. Do Work Son. Do work.

Shamus11B
05-26-09, 4:32 am
Thanks Weedle means alot to have support. All the goals in the world mean nothing if someone isnt willing to sacrifice something to attain those goals. I finally am willing to sacrifice to achieve my goals and this community/family is definitely a great motivator for me.
-Shamus-

beastmode09
05-26-09, 5:38 am
solid workout bro

machineman
05-26-09, 6:55 am
keep on working, bro....you will get what you want out of this life....just gotta push yourself....which you are....so just keep doing what you are doing...nice job!

Shamus11B
05-26-09, 7:08 am
solid workout bro


keep on working, bro....you will get what you want out of this life....just gotta push yourself....which you are....so just keep doing what you are doing...nice job!

Thanks for the support guys, and I decided to add some basic suppliments, of my choosing this time, to my regime. I am adding to the Pak, Pump/NOX3/Torrent/Uni-Liver/M-Stak.
I am really stoked about the Torrent and M-stak cant wait to see how my recovery is with this.
-Shamus-

sanga
05-26-09, 8:41 am
Looking good in here mate, stick with it.

Shamus11B
05-27-09, 7:04 pm
Had a great workout today, hit some nice PR's and got some new 60gram per serving Isolate whey protein so today is going great, here are the results.

Squat W/U 8-135
5-225
5-275
5-295 PR
5-315 PR

BB Shrugs W/U 8-135
5-225
5-245
5-265
5-275

DB Flat Bench W/U 8-55
5-75
5-80
4-85 PR
3-85

BB Curl W/U 8-60
5-85
5-95
5-105
2-115 PR

BB Wrist Curl 60 lbs 4 sets 15 reps
Standing Calf Raises 300 lbs 4 sets 12 reps
Hanging Knee Raises 3-25
10mins tredmill 3.5 speed 7.5 incline

Today just felt great and cant wait for friday. Thanks for tuning in-Shamus-

Mr. Dead
05-27-09, 7:05 pm
Lookin' good in here!!! Subbed!!!

machineman
05-27-09, 8:59 pm
Had a great workout today, hit some nice PR's and got some new 60gram per serving Isolate whey protein so today is going great, here are the results.

Squat W/U 8-135
5-225
5-275
5-295 PR
5-315 PR

BB Shrugs W/U 8-135
5-225
5-245
5-265
5-275

DB Flat Bench W/U 8-55
5-75
5-80
4-85 PR
3-85

BB Curl W/U 8-60
5-85
5-95
5-105
2-115 PR

BB Wrist Curl 60 lbs 4 sets 15 reps
Standing Calf Raises 300 lbs 4 sets 12 reps
Hanging Knee Raises 3-25
10mins tredmill 3.5 speed 7.5 incline

Today just felt great and cant wait for friday. Thanks for tuning in-Shamus-

solid workout there, bro...how are you liking this routine so far??

Shamus11B
05-27-09, 11:24 pm
The program so far is great, the only exercises I am having problems with are the Yates Rows and Bench. Rows because I have never done Yates before, and Bench because my chest fails. I am gunna start adding some other exercises like I did today. Any great idea for what exercises to add MM?
-Shamus-

weedlewott
05-28-09, 9:24 am
Nice WO man. Did you try switching up the Bench Presses like I mentioned earlier? It's always worth a shot. Forced reps and finding a grip set that works for you is key brother. You get stronger by doing what you can't, not by doing what you can. Follows the old addage "No one who was ever successful got that way without trying". Glad to see you're enjoying your program. I've never done anything quite like that, but I've seen it done, and read about it here and it seems to work.

Shamus11B
05-28-09, 12:42 pm
Actually now that I have done two weeks with DB's I am gunna go back to two weeks with BB, well see how that works. Yeah I think I will definitely have to adjust my grip to find a comfort zone. Thanks for all the support and advice everyone!
-Shamus-

Shamus11B
05-28-09, 11:30 pm
Just got my supps in and that torrent is delicious. Starting them up tomorrow so I am pretty stoked to see the between great products and 1.5 year hand me downs.
-Shamus-

Stack will be
Pak/Pump/NOX3/M-Stak
(nutritional suppliments)
Torrent/Uni-Liver/60g Isolate Whey

weedlewott
05-29-09, 4:13 am
Good supp set up bro. Simple. Yeah, definately vary that grip. Good luck with everything man.

machineman
05-29-09, 7:48 am
Good supp set up bro. Simple. Yeah, definately vary that grip. Good luck with everything man.

X2....stack looks real good.....keepin it simple, but effective...

shizz702
05-29-09, 8:44 am
Very nice work bro, looks like you are making some great progress in here!

The Sun
05-29-09, 8:47 am
subbed, I see squats and deadlifts, I'm in.

Shamus11B
05-29-09, 5:18 pm
Lookin' good in here!!! Subbed!!!

Thanks man, throw that knowledge this way, its appreciated!

Nice WO man. Did you try switching up the Bench Presses like I mentioned earlier? It's always worth a shot. Forced reps and finding a grip set that works for you is key brother. You get stronger by doing what you can't, not by doing what you can. Follows the old addage "No one who was ever successful got that way without trying". Glad to see you're enjoying your program. I've never done anything quite like that, but I've seen it done, and read about it here and it seems to work.

Gunna switch up to BB again today, and I will try some new grip widths and hopefully get comfortable

X2....stack looks real good.....keepin it simple, but effective...

Hopefully the results say the same, thanks Bob

Very nice work bro, looks like you are making some great progress in here!

Yeah the program you and MM have me on is working wonders, the wife is alreday telling me my traps and getting big again! Im loving it

subbed, I see squats and deadlifts, I'm in.

Hell yeah the building blocks man, good to have you along

Thanks for the support guys, gotta work out in less than an hour. Time to try out this new stack! Updates later - Shamus-

Shamus11B
05-29-09, 8:15 pm
Alright first workout on the new suppliments, and so far very impressed with the energy and focus I gained. Didnt feel really strong today but had a great workout!

Deadlift W/U 8-135
5-275
5-315
5-315
2-365
I tried 385 3 times but just couldnt get it more than 3 inches off the ground. Gunna slow down on trying to add so much weight on the last set, definitely couldve pulled something today but backed off.

Yates Rows W/U 8-135
5-185
5-205
5-225
4-245 PR whoo thats heavy

Overhead Press W/U 8-30
5-55
5-65
5-70
5-75 PR

Seated BB Tricep Extension W/U 8-50
5-70
5-90
5-90
5-90 90 is a great working weight for me right now

at this point I was feeling pretty spent strength wise but had energy so I kept going

Tricep Cable Pulldown 5-90 3-90
Hanging Knee Raises 3-25
One Hand tricep Extension 30lbs 3-8
Reverse Wrist Curls 3x12

Slammed my torrent and came home, that kicked my ass but man it was great.
-Shamus-

machineman
05-29-09, 11:01 pm
Alright first workout on the new suppliments, and so far very impressed with the energy and focus I gained. Didnt feel really strong today but had a great workout!

Deadlift W/U 8-135
5-275
5-315
5-315
2-365
I tried 385 3 times but just couldnt get it more than 3 inches off the ground. Gunna slow down on trying to add so much weight on the last set, definitely couldve pulled something today but backed off.

Yates Rows W/U 8-135
5-185
5-205
5-225
4-245 PR whoo thats heavy

Overhead Press W/U 8-30
5-55
5-65
5-70
5-75 PR

Seated BB Tricep Extension W/U 8-50
5-70
5-90
5-90
5-90 90 is a great working weight for me right now

at this point I was feeling pretty spent strength wise but had energy so I kept going

Tricep Cable Pulldown 5-90 3-90
Hanging Knee Raises 3-25
One Hand tricep Extension 30lbs 3-8
Reverse Wrist Curls 3x12

Slammed my torrent and came home, that kicked my ass but man it was great.
-Shamus-

Shamus...on the deads, you can also go 70-80% of 1RM for singles or even lighter jut to work on your sticking point....once you have been on this routine for 10-12 weeks, I would then say you could start to incorporate rack pulls into it work on getting your DL #'s higher.....but a very solid workout......

The Sun
05-30-09, 7:04 am
what's going on with the OHP? is that KG weight or lbs? because that's pretty ridiculous low.
good workout nonetheless.

Shamus11B
05-30-09, 7:11 am
Its DB overhead press in lbs. Its not the highest yet but 75lbs in each hand is getting there, cant wait till i can hit 100's in each hand. Now that will be a good day!
-Shamus-

The Sun
05-30-09, 8:23 am
Its DB overhead press in lbs. Its not the highest yet but 75lbs in each hand is getting there, cant wait till i can hit 100's in each hand. Now that will be a good day!
-Shamus-

oh, I'm used to a OHP with a barbell. that's solid bro, I'm taking it back :)

weedlewott
05-31-09, 4:53 am
oh, I'm used to a OHP with a barbell. that's solid bro, I'm taking it back :)

haha. good stuff bro. gotta give shambus credit for putting forth some seroius effort.

Shamus11B
05-31-09, 8:22 pm
Today's workout was a little bit different. There was something wrong with one of the Squat racks and the other one had half a football team waiting to use it so I Leg Pressed instead. I know its not a good substitute but it will have to do for now.

Leg Press W/U 8-2pps
5-4pps
5-5pps
5-6pps
5-7pps wow that is heavy for me

Shrugs W/U 8-135
5-185
5-225
5-275
5-315 PR but I think I need to lower the weight, wasnt able to get a good pause

BB Bench W/U 8-135
5-155
5-175
5-185
2-225 Apparently you are suppose to bend your wrists while benching who knew, so that was the problem Weedle

BB Curl W/U 8-60
5-85
5-95
5-105
3-105
13-60 failure

I am pretty tired of my chest being such a failure so I really hit it after the core exercises

Flat Bench DB Fly 8-40 8-50 8-55
Superset Incline DB Press/Flys 8-40/8-30 8-40/8-30 8-40/5-30 failure
Dips 3-5
Starting doing Pullovers with a 80lbs bar got to my 3 rep and over extended on the stretch part of the exercise. I have dislocated both my shoulders before and it felt like thats what was about to happen again. So I just let go of the weight and probably saved myself from having a torn everything in my left shoulder. After that I decided it was enough for the day and went and slammed my torrent. Overall a good workout and really glad I found a good way to bench FINALLY. Hopefully my shoulder isnt jacked up. -Shamus-

The Sun
06-01-09, 1:04 am
that's some heavy benching.

weedlewott
06-01-09, 3:19 am
Solid pressing brother. Solid WO all together, but so far as the press goes, kickin ass. Who woulda knew? haha.

Shamus11B
06-01-09, 3:30 am
Thanks guys, yeah I talked to a guy who used to be a sport medicine trainer and I didnt partially dislocate my shoulder a little bit. Had a buddy down here help put it back in so hopefully wont take too long to recover. I think I might take 2 rest days instead on one since shoulder press is on the next WO.

beastmode09
06-01-09, 4:05 am
that's good stuff bro. hope your shoulder feels better

Shamus11B
06-02-09, 1:28 am
I have decided to take one extra day off on Tuesday. I hate missing the gym so I may go do like 30 minutes of cardio or something. The shoulder was pretty tight today but on the major plus side I havent lost any range of motion at all. I also might go see a chiropractor and make sure the shoulder is completely seated correctly. Thanks for the support again guys. -Shamus-

weedlewott
06-02-09, 1:37 am
Good deal man. Good to see you're giving it a rest and following through with it. Like I said before, I'd hate for you to end up with shoulders like mine. Cardio is always fun. I've actually gotten a pump from cardio. haha. I ran 3 miles at like a six minute mile pace. Ridiculous. I wanted to cry when I was finished and regretted the hell out of it the next day because my quads hurt so much. But oh well. Shit happens.

Shamus11B
06-02-09, 1:41 am
I hate people with long legs, damn tall people running fast lol. Nah I will probably hit up this cardio tomorrow and get checked out by the Chiropractor. If this is really serious, I will just battle through it till my M-Stak cycle is done then figure it out from there.

Shamus11B
06-06-09, 1:22 am
Well I went to the Chiropractor and I ended up having a level 1 seperation. This is actually much better news than dislocating. He said to take lifting off till Monday. Man that is a strange feeling getting your shoulder reset into socket, never could get used to it. The only exercise he said I could do was a sitting bicycle since I could barely bring my shoulder into play. So I have done 2 30 minute sessions on the bike these past two days. I can not wait till monday to get back to the weights.

shizz702
06-06-09, 1:33 am
Wow shoulder reset to socket?! That sounds painful!

Glad to hear you are alright though bro, rest up for now and come back strong!

Shamus11B
06-06-09, 1:57 am
Well it can be painful, but that is definitely the last time I do BB pullovers! From now on it will be machine pullovers if at all. I dislocated that shoulder when I was in Iraq the medic said my humerous (upper arm) was damn near touching my rib cage on that one. But thats what a 250 lbs person vs a 2 inch steel door does to a shoulder. Atleast I took the frame with the door when it came down lol.

weedlewott
06-06-09, 1:58 am
Well it can be painful, but that is definitely the last time I do BB pullovers! From now on it will be machine pullovers if at all. I dislocated that shoulder when I was in Iraq the medic said my humerous (upper arm) was damn near touching my rib cage on that one. But thats what a 250 lbs person vs a 2 inch steel door does to a shoulder. Atleast I took the frame with the door when it came down lol.

Damn man. Sucks to hear that. Hope that shit gets better bro.

The Sun
06-06-09, 7:09 am
Well it can be painful, but that is definitely the last time I do BB pullovers! From now on it will be machine pullovers if at all. I dislocated that shoulder when I was in Iraq the medic said my humerous (upper arm) was damn near touching my rib cage on that one. But thats what a 250 lbs person vs a 2 inch steel door does to a shoulder. Atleast I took the frame with the door when it came down lol.

that sounds nasty.
hope you get back on business asap.

Shamus11B
06-06-09, 7:15 am
Damn man. Sucks to hear that. Hope that shit gets better bro.


that sounds nasty.
hope you get back on business asap.

Thanks guys, yeah got my follow up appointment monday morning. I will be going in my workout gear so I can go from there to the iron. Even if he tells me not to lift I will still go do something that doesnt touch my shoulder.

weedlewott
06-06-09, 7:36 am
lllllllleeeeeegggggggsssssss!!!!!!!!!!!!!!!!!!!

always an excellent choice.

Shamus11B
06-06-09, 7:45 am
Im wondering if he, the chiropractor, will let me do the hack squat machine??? I would seriously do like 15 sets of hack squats lol. Oh well ill hit up the cardio tomorrow and maybe sunday and just have to wait and see what the professional says.

Firedrake
06-06-09, 2:53 pm
Im wondering if he, the chiropractor, will let me do the hack squat machine??? I would seriously do like 15 sets of hack squats lol. Oh well ill hit up the cardio tomorrow and maybe sunday and just have to wait and see what the professional says.

No. The hack squat machine rests on the shoulder. Don't. Seated leg press MAYBE!

Seamus, I just checked in -- thanks for dropping by my Journey -- props to a fellow veteran. (Yeah, you weren't born when I got -out-, but you're still my brother <grin>)

I also have experience with injuries. Let the shoulder frickin' HEAL. Then get some therapy to tighten and strengthen the ligaments around the socket. DON'T be goin' heavy for at least 14-21 days. Mine got so bad that I had to have surgery on it, because I didn't pay attention. Don't be like me.

At 55, I'm not quite two years out of major back surgery, and have only been back in the gym seriously for about 10 months, and only hooked up with Animal about eight months. Give yourself the time to do it right, and enjoy the ride!

Shamus11B
06-07-09, 1:10 am
Thanks for stopping by Firedrake. Yeah I will definitely follow the guidance of my doctor. I just had a really minor seperation and he said he will be giving me exercises to do here on Monday. Also thank you for serving our country man, regardless if you got out before I was born you deserve recognition. Now on to todays workout.

1 hour of Cardio
Started the day with a
20 minute 7.5 incline 3.5 speed treadmill session
15 minute on stair master
5 minute on the recombent bike ( man that stair stepper kicked my ass)
took a couple minute break to let the legs recoop a bit
20 minutes 7.5 incline 3.5 speed treadmill

I was really pissed having to hang out with the cardio bunnies today so I atleast went and did 5 sets of 15 hyperextensions after the cardio
-Shamus-

Firedrake
06-07-09, 1:54 am
You've never been pwned till a little thing about 22 cranks out an hour or more on the stairmaster at upper levels, and just smiles at you when you punk out 'cause your thighs are fried!

Ya got SOMEthing done -- that's the key. If you can't do one thing, and it's a "do work" day, then do something else. You didn't sit on your ass and bitch. You got it done!

Shamus11B
06-07-09, 2:12 am
Actually thats funny you mention a 20 something cranking out an hour. A girl that I constantly see at the gym got on an adjacent stairmaster about 15 seconds after I did. I was only planning on hitting it for 5 minutes but then it became like a personal battle to beat this 110 lbs girl lol. I took her out by 38 seconds, whooooo, glad she quit cause I think 20 minutes wouldve been all she wrote for me. Its been forever since I have done any cardio, glad I could tell the body who was boss today hehe.

weedlewott
06-07-09, 2:16 am
Actually thats funny you mention a 20 something cranking out an hour. A girl that I constantly see at the gym got on an adjacent stairmaster about 15 seconds after I did. I was only planning on hitting it for 5 minutes but then it became like a personal battle to beat this 110 lbs girl lol. I took her out by 38 seconds, whooooo, glad she quit cause I think 20 minutes wouldve been all she wrote for me. Its been forever since I have done any cardio, glad I could tell the body who was boss today hehe.

ha ha. I can see your big ass waging war against a little bitty half pint girl. That would be some shit and I do believe I would laugh. Good cardio. Hell, Great cardio. you did more than I did last night. Maybe I should take your approach on things.

Shamus11B
06-07-09, 2:20 am
I remember most the girls in the army were not 110lbs and petite. Im sure they are out there but ya never know GL finding one lol.

The Sun
06-07-09, 2:38 am
god knows we hate cardio.

Shamus11B
06-08-09, 4:19 pm
Went to the doc today. He said I am cleared to start lifting again but I am restricted to certain exercises for two weeks. I cant basically do anything that manipulates my left shoulder for another two weeks. But I can do Machine curls/tricep, leg press, calves and he gave me exercises to do with my shoulder. He said take today off since he remanipulated it but tomorrow is gunna be great. Anyone have any ideas on a good W/O I can put myself through for two weeks, with these limitations? Either way back to the iron, SO relieved.

The Sun
06-08-09, 4:23 pm
do some HIITs meanwhile.
can you do pullups\burpees?

weedlewott
06-08-09, 4:23 pm
Went to the doc today. He said I am cleared to start lifting again but I am restricted to certain exercises for two weeks. I cant basically do anything that manipulates my left shoulder for another two weeks. But I can do Machine curls/tricep, leg press, calves and he gave me exercises to do with my shoulder. He said take today off since he remanipulated it but tomorrow is gunna be great. Anyone have any ideas on a good W/O I can put myself through for two weeks, with these limitations? Either way back to the iron, SO relieved.

STOKED for you brother. I'll hit you up later with one, but I'm pressed for time now. Bed. you know.

Shamus11B
06-08-09, 4:27 pm
Dont think he wants me doin pullups for 2 weeks because of the stress on my left shoulder. Think I am gunna destroy my legs for two weeks and my arms. The only thing that kinda struck me as strange about this Doc was he said never to do Military/Shoulder Presses because it screws up your neck???? But anyways I think I am gunna bring back an exercise I havent done since 12 years of catching in baseball. 20minute chairs against a wall.

Shamus11B
06-09-09, 8:25 pm
Had a good workout today so lets get into it.

Leg Press (ass to heels) 3x8 4pps,5pps,6pps
Donkey Calf Raises (2second hold) 3x10 300, 360, 400
Leg Extension (with hold till last set) 3x8 150, 210, 255
Seated Calf Raises 3x20 200, 220, 220
Leg Curls 3x8
Preacher Curl Machine 3x8 45, 70, 90
Tricep Extension Machine 3x8 110, 130, 150
Wrist Curls 3x8
Abs 3x25
Shoulder Rehab Exercises 3x8 both sides to stay even

My legs were so wobbley after these legs exercises. My legs almost came out from under me after the leg extensions.....I LOVE IT! On a side note, this is the first time I really felt taxed on my legs since I started working out again. Was actually kinda worried about being able to play tonight in softabll, lol. But I hit up my Torrent after my W/O and this is a true testiment to how fucking awesome Universal products are, it was almost instantaneously better. Great recovery from this outstanind product, if you havent tried it, get it.
-Shamus-

Firedrake
06-09-09, 8:27 pm
Great stuff -- and a killer split!

shizz702
06-09-09, 8:27 pm
Nice leg day Shamus!

So did you change your routine up?

Shamus11B
06-09-09, 8:32 pm
I didnt want to change the routine up Shizz, im see great results with the 5x5. I basically cant do exercises for 12 more days that require me to hold weight with my left arm, because of the shoulder. So I am gunna take this time to really try and build some stability in my knees with deep ass leg presses and leg extensions, that way I can improve my form with squating and really hit some great numbers. If anyone has any ideas on a good routine for next workout I am all ears. I am just trying to train around this shoulder for 2 more weeks till I get put some weight on my back and squat.

weedlewott
06-10-09, 2:13 am
Good solid work in here Shamus. Pretty soon, I'll be on the run from your numbers. You get my PM?

curt_james
06-10-09, 11:31 pm
Starting doing Pullovers with a 80lbs bar got to my 3 rep and over extended on the stretch part of the exercise. I have dislocated both my shoulders before and it felt like thats what was about to happen again. So I just let go of the weight and probably saved myself from having a torn everything in my left shoulder. After that I decided it was enough for the day and went and slammed my torrent. Overall a good workout and really glad I found a good way to bench FINALLY. Hopefully my shoulder isnt jacked up. -Shamus-

You were smart to drop the weight rather than gut out the rep, especially considering the previous dislocations!


I have decided to take one extra day off on Tuesday. I hate missing the gym so I may go do like 30 minutes of cardio or something. The shoulder was pretty tight today but on the major plus side I havent lost any range of motion at all. I also might go see a chiropractor and make sure the shoulder is completely seated correctly. Thanks for the support again guys. -Shamus-


Well I went to the Chiropractor and I ended up having a level 1 seperation. This is actually much better news than dislocating. He said to take lifting off till Monday. Man that is a strange feeling getting your shoulder reset into socket, never could get used to it.

I'm a big fan of chiropractic! Glad you went to a professional like that.


I also have experience with injuries. Let the shoulder frickin' HEAL. Then get some therapy to tighten and strengthen the ligaments around the socket. DON'T be goin' heavy for at least 14-21 days. Mine got so bad that I had to have surgery on it, because I didn't pay attention. Don't be like me.

The voice of experience.

X2 on Firedrake's advice.

Have a great weekend! (Hey, it's almost here. :-D)

Mr. Dead
06-11-09, 6:55 pm
You were smart to drop the weight rather than gut out the rep, especially considering the previous dislocations!



I'm a big fan of chiropractic! Glad you went to a professional like that.



The voice of experience.

X2 on Firedrake's advice.

Have a great weekend! (Hey, it's almost here. :-D)

What he said... and, like Firedrake said... LET IT HEAL!!!

Shamus11B
06-11-09, 7:28 pm
Well today was a good day to lift, But because I am kinda stuck doing limited exercises I was forced to do cardio. I mowed my 1/2 acre lawn and then took the two dogs on a hour long walk. Its funny how they start out dragging you then by the end you are dragging them lol. Tomorrow I am back in the gym to repeat my limited exercises till this shoulder is squared away.

The Sun
06-11-09, 7:55 pm
lol about the dogs, happens to me all the time :)
hope your shoulder heals quickly.

Shamus11B
06-12-09, 9:10 pm
Alright time to mess up the legs again, till my shoulder heals.

Leg Press 3,4,5,6,7 PPS 6 reps slow and as deep as the press would go
Donkey Calf Raises 300,360,400,400 8 reps per set
Leg Extensions 150,210,255,285 8 reps per set (wobbley leg, NICE)
Seated Calf Raises 270lbs 3x20 (great burn here)
Laying Leg Curl 90,110,120,130,130 8 reps per set
Preacher Curl 60,90,90,95,100 8,5,5,5,4 1/2
Tricep Extension 110,130,130,70 8,8,8,22
Shoulder Rehab Exercises 3x10 both shoulders to stay even
3 lengths of the gym walking BW lunges about 18 per side

Was gunna add in a couple more leg exercises but decided to add one or two more sets and more weight per exercise. Worked out great and felt an awesome burn.

The Sun
06-12-09, 10:46 pm
Alright time to mess up the legs again, till my shoulder heals.

Leg Press 3,4,5,6,7 PPS 6 reps slow and as deep as the press would go
Donkey Calf Raises 300,360,400,400 8 reps per set
Leg Extensions 150,210,255,285 8 reps per set (wobbley leg, NICE)
Seated Calf Raises 270lbs 3x20 (great burn here)
Laying Leg Curl 90,110,120,130,130 8 reps per set
Preacher Curl 60,90,90,95,100 8,5,5,5,4 1/2
Tricep Extension 110,130,130,70 8,8,8,22
Shoulder Rehab Exercises 3x10 both shoulders to stay even
3 lengths of the gym walking BW lunges about 18 per side

Was gunna add in a couple more leg exercises but decided to add one or two more sets and more weight per exercise. Worked out great and felt an awesome burn.
nice job shamus.
I'm concerned though that "arms" exercises involve the shoulder so I wouldn't try to benefit from the doubt, let it heal and drop all those.

Shamus11B
06-12-09, 11:15 pm
Yeah those are actually the only two exercises he, the chiropractor, said I could do on the arms. I must not have added that those are machine Preacher Curls and Tricep Extensions. Basically he doesnt want me carrying weight around on the shoulder he said so a machine that isolated the muscles was okay to do. Good looking out though, I actually have been using kinda a smaller amount of weight to ensure I dont reinjure myself, just incase.

The Sun
06-13-09, 8:07 am
Yeah those are actually the only two exercises he, the chiropractor, said I could do on the arms. I must not have added that those are machine Preacher Curls and Tricep Extensions. Basically he doesnt want me carrying weight around on the shoulder he said so a machine that isolated the muscles was okay to do. Good looking out though, I actually have been using kinda a smaller amount of weight to ensure I dont reinjure myself, just incase.

sounds fine bro, hope the shoulder heals ASAP.

Shamus11B
06-13-09, 8:41 am
sounds fine bro, hope the shoulder heals ASAP.

Thanks again for your support Sun....its greatly appreciated!

weedlewott
06-13-09, 12:18 pm
everything looks real solid in here bro. I hope the shoulder rehab is going well for you. Sorry about today. i spent all day prepping for the board. i won though so it's all good. I'm stoked to see what you have in store for when your shoulder isn't busted up.

Shamus11B
06-15-09, 7:08 pm
2 days off, and my legs were sore both days, mean sI did something right. With 7 days left till I can start lifting on my shoulder again, here comes another leg W/O. I changed things up today and went for high reps with low to moderate weight.

Leg Press 2ppsx20 reps 3ppsx20 4ppsx20 2ppsx31
Donkey Claf Raises 300x20 360x20 400x20
Leg Extensions 150x15 210x10 250x6 (felt really weak after the Leg Presses)
Seated Calf Raises 2ppsx30, 30, barely got 10 on last set
Leg Curl 90x20x3
Preacher Curl 45x15 55x12 65x10
Shoulder Rehab Exercises 3x10 both sides

Overall this W/O really kicked my ass. After every single leg exercise when my sets wre completely, my legs were wobbley. Honestly I shouldve just skipped the Preacher Curls all together because I was still sorta cramping from legs and didnt have any focus for it.

Mr. Dead
06-15-09, 7:56 pm
Great session!!! Yeah, I'd have considered skipping the preachers, as well...

Shamus11B
06-15-09, 8:12 pm
Great session!!! Yeah, I'd have considered skipping the preachers, as well...

Thanks for stopping by Mr. Dead....yeah atleast the timing workouted were when I got done doing these one of my buddies needed me to spot him on bench. Was fun seeing him put up 405 twice. I asked him how much he was squating and Deadlifting and he said like 225 on squat and same on Deadlift. Didnt make much sense but to each their own.

machineman
06-16-09, 12:12 am
solid work Shamus.....hope that shoulder heals up and you can get back into it.....

Shamus11B
06-16-09, 1:16 am
solid work Shamus.....hope that shoulder heals up and you can get back into it.....

Thanks MM, glad to see you back.

weedlewott
06-16-09, 1:35 am
Good solid workout Shamus. I bet you were feeling that the next day.

Shamus11B
06-18-09, 5:25 pm
Well today I decided to do something alittle bit different for my leg workout. While playing the outfield during this weeks softball game I got winded a little too fast for my liking. The problem is I hate running so I talked to my wife, who used to run track and asked about some options to up my endurance without having to run for 5 miles straight. She said I could do a hell of alot of sprints, so thats what I did.

Went to the basketball court, stretched out and began doing sprints.

I did 15 baselines today with one minute rest in between each.
(down back down and back is a baseline)
felt great but the last two I might as well of been jogging, lol

Then I hit up 15 minutes on 15 incline 3.5 speed on the treadmill
Then 6 sets of 20 on donkey calf raises

Was so smoked after this I decided to call it a day before I fell out.

The Sun
06-18-09, 6:20 pm
Well today I decided to do something alittle bit different for my leg workout. While playing the outfield during this weeks softball game I got winded a little too fast for my liking. The problem is I hate running so I talked to my wife, who used to run track and asked about some options to up my endurance without having to run for 5 miles straight. She said I could do a hell of alot of sprints, so thats what I did.

Went to the basketball court, stretched out and began doing sprints.

I did 15 baselines today with one minute rest in between each.
(down back down and back is a baseline)
felt great but the last two I might as well of been jogging, lol

Then I hit up 15 minutes on 15 incline 3.5 speed on the treadmill
Then 6 sets of 20 on donkey calf raises

Was so smoked after this I decided to call it a day before I fell out.
sounds as tough as nails. gj brother.

Mr. Dead
06-18-09, 7:24 pm
Definitely went beyond smoked on that... Great job!!!

Firedrake
06-18-09, 8:08 pm
Great work -- that'll get your endurance growing!

weedlewott
06-19-09, 4:26 am
hell yeah man. Epic workout. That sounds pretty brutal. I would've been dead.

Shamus11B
06-19-09, 2:43 pm
sounds as tough as nails. gj brother.

Dont worry Mr. Soccer I mean football. You will feel the joy of shuttle runs.


Definitely went beyond smoked on that... Great job!!!

Thanks, going back today for some more.


Great work -- that'll get your endurance growing!

Hopefully, I used to be able to run like 7 or 8 miles now I get smoked running 100m, time for a change. Glad you had a great vacation Drake, saw that eating and caught a couple of your youtube vids too. Keep up the good work.


hell yeah man. Epic workout. That sounds pretty brutal. I would've been dead.

Naw your Mr. Fitness man, you would smoke on a run.

Mr. Dead
06-19-09, 2:44 pm
Thanks, going back today for some more.
.

Now there's a glutton for punishment... *LOL* Great to hear!!!

Shamus11B
06-19-09, 2:49 pm
Now there's a glutton for punishment... *LOL* Great to hear!!!

Actually there is a guy who used to play goalie in soccer down at my work. He is always trying to workout with me but doesnt want to Deadlift or Squat. So I am breaking him in and I told him I could do more shuttle sprints than him. I am so screwed lol.

Mr. Dead
06-19-09, 2:51 pm
Actually there is a guy who used to play goalie in soccer down at my work. He is always trying to workout with me but doesnt want to Deadlift or Squat. So I am breaking him in and I told him I could do more shuttle sprints than him. I am so screwed lol.

D'oh!!! No pressure...

weedlewott
06-19-09, 3:15 pm
Actually there is a guy who used to play goalie in soccer down at my work. He is always trying to workout with me but doesnt want to Deadlift or Squat. So I am breaking him in and I told him I could do more shuttle sprints than him. I am so screwed lol.

For the record, that statement makes you an official tard. ha.

Shamus11B
06-21-09, 6:08 am
Just sitting here at work getting freaking stoked. See its been the 2 weeks my chiropractor told me to take off from lifting on my arms. I am so stoked to get back and do a full body W/O I hope I can sleep when I get home. I am going to make sure that I work my self back up gradually to gauge where my shoulder is at. But damn am I excited. Updates later I believe today is going to be great.

weedlewott
06-21-09, 12:20 pm
Do work today brother. make me proud.

Firedrake
06-21-09, 3:00 pm
Just sitting here at work getting freaking stoked. See its been the 2 weeks my chiropractor told me to take off from lifting on my arms. I am so stoked to get back and do a full body W/O I hope I can sleep when I get home. I am going to make sure that I work my self back up gradually to gauge where my shoulder is at. But damn am I excited. Updates later I believe today is going to be great.

Focus on gettlng the sleep (of course, it's kind of too late for me to be saying that right now), and use the energy you save to fire up the workout!

Enjoy (and thanks for coming by).

Shamus11B
06-21-09, 6:59 pm
First I want to thank everyone on here for not only their support but their shared knowledge. Today was just an incredible W/O, I went in the gym prepared to see really small numbers and really give my shoulder the opportunity to heal correctly. But incredibly enough I hit a massive PR today, one of my starting goals I set for myself. I can not take full credit for this personal victory, so I share this samll glory with my brother here in the FORVM. Cheesy I know but damn this was awesome.

Started with some really good stretching as usual then started my 5x5 program up where I left off.

Deadlift W/U 8-135 light as usual
5-225 surprisingly light
5-315 good work but lighter than previous W/O's
Heres where I either got really stupid or brave
5-365 PR reps as soon as I was done with this I just knew I had the next lift
2-405 PR thats right baby pulled 4 bills off the ground with ZERO shoulder pain!!!

Yates Row W/U 8-135
5-185
5-225
5-225
5-225

Overhead Press W/U 8-30 felt a very small amount of shoulder strain so I kept the weight low and just worked on 3 second negatives still a great burn
4-8-30

Wrist Curls 3-12-60 yikes grip was spent after the deadlifts

Tricep Rope Cable Pushdown W/U 8-40
5-70 once again felt a small amount of shoulder strain so I did the smart thing and dropped
3-8-55

Shoulder Rehab Exercises 3-10 both sides

The shoulder rehab exercises will from now on be an every W/O occurance because I never want to miss this time in the gym ever again. Guys once again thank you so much for your support and motivation not only while I was on the first stage of my recovery but since I have been on the FORVM.

-Shamus-

shizz702
06-21-09, 9:28 pm
Awesome session Shamus!

Congrats on pulling the big 4pps! That is a huge milestone and I know personally how great it feels ripping a hole in the sky for the first time with that weight!

Keep up the fight bro, your hard work is really paying off and will continue to do so.

Firedrake
06-21-09, 9:48 pm
That's a helluva pull, Shamus! If I tried that, my dime-store spine would rip right out! *grin* (well, maybe not really).

I'm glad the shoulder is working better -- I've had that pain. And staying up with the rehab and warmup exercises is especially important any time you have upper body work.

Congrats!

The Sun
06-22-09, 1:59 am
HEAVY PULLS YEAH!

great job bro, big PR!! grats.
how does the shoulder feel today, warrior?

Shamus11B
06-22-09, 2:07 am
Awesome session Shamus!

Congrats on pulling the big 4pps! That is a huge milestone and I know personally how great it feels ripping a hole in the sky for the first time with that weight!

Keep up the fight bro, your hard work is really paying off and will continue to do so.

Thanks Shizz this program you got me on is pretty badass!


That's a helluva pull, Shamus! If I tried that, my dime-store spine would rip right out! *grin* (well, maybe not really).

I'm glad the shoulder is working better -- I've had that pain. And staying up with the rehab and warmup exercises is especially important any time you have upper body work.

Congrats!

Thanks alot Drake, yeah just need to make sure to identify pain and burn and know the difference while my shoulder finishes its recovery. Thanks for the support.


HEAVY PULLS YEAH!

great job bro, big PR!! grats.
how does the shoulder feel today, warrior?

Shoulder is feeling great actually, was a littled strained my the OHP and Pulldowns thats why I stayed light but other than that its all good man. Thanks for your continued support Sun, goodluck with the discharge man.

Mr. Dead
06-22-09, 7:54 pm
Definitely a hell of a session!!! Congrats!!!

Shamus11B
06-23-09, 5:59 pm
Okay today was a good session, and also the last day on M-Stak. I am currently sitting at 223 lbs. I would say out of the 11 pound gain about 10 lbs of it was extremely clean. My vascularity is way up, and so is my muscle size. Anyways here is the W/O for today.

Wanted to really start developing my quad size so I went just below parallel for squats.
Squat W/U 8-135
5-185
5-225
3-275 Felt my shoulder strain on the 3 rep so I put the weight down to avoid any injury
13-135

Shrug W/U 8-135
5-225
5-245
5-275
27-135

Bench - Did something different here knowing my shoulder would be feeling these
20-95
20-115
12-135
7-155
18-95
Triceps were burning so bad on the last three sets felt great.

Seated Alternating DB Curls - First time doing these in a long time kept strict form
W/U 8-30
5-45
5-50
5-55
6-55

Overall was a great W/O not exactly the 5x5 but I am working around my shoulder till it is 100%. The High rep strict from Flat BB Bench was just a great Burn, shows how much work I have infront of me but screw how much weight is on the bar as long as I am growing.

The Sun
06-23-09, 6:10 pm
love the work, let the shoulder heal with low weights and high reps.
smart decision on the squats, never turn a set in an injury when you feel an unfamiliar pain.

weedlewott
06-24-09, 7:39 am
Okay today was a good session, and also the last day on M-Stak. I am currently sitting at 223 lbs. I would say out of the 11 pound gain about 10 lbs of it was extremely clean. My vascularity is way up, and so is my muscle size. Anyways here is the W/O for today.

You're still little. Ha. Great session my man. Those are pretty good numbers for a little dude. LOL. Just kidding man. Seriously though smart move on the squats part. When you gonna start on the Routine I gave you? Keep doing it big T.

Shamus11B
06-24-09, 1:26 pm
You're still little. Ha. Great session my man. Those are pretty good numbers for a little dude. LOL. Just kidding man. Seriously though smart move on the squats part. When you gonna start on the Routine I gave you? Keep doing it big T.

One week Cory. Now that the M-stak is done I am gunna hit up one week without it, then start my 4 day split with the Stak/Test. When that is done maybe I will do 20 rep squat who knows. But I still need to fit a 6 to 12 week cut in there for my Honeymoon that is three years late.

Firedrake
06-24-09, 10:32 pm
Great stuff, Shamus -- I envy your biceps! The other parts aren't bad, either, from those numbers!

Mr. Dead
06-25-09, 5:29 pm
Great session!!! I KNOW you had to have been feelin' it, the following day...

Shamus11B
06-25-09, 5:48 pm
Just wait till you see the next workouts....Cory has hooked me up with a great split I am gunna be starting next tuesday.

Each successive set gets progressively heavier and you'll be following this pattern:
set 1: 8 reps
set 2: 6 reps
set 3: 4 reps
set 4: 2 reps
set 5: 50% of first set to failure.

Monday: Quads/Hams
Squats
Leg Curls
Leg Extensions
Abs

Tuesday: Back/Calves
Deadlifts
Shrugs
Toe Raises (5 sets of 12)

Wednesday: OFF

Thursday: Back/Biceps
Behind-The-Neck-Pulldowns
Front Lat Pulldowns
Seated Rows
Bicep Curls (straight bar)
Preacher Curls
Alternate Seated Dumbbell Curls
Abs

Friday: Chest/Triceps
Flat Bench Press
Incline Bench Press
Incline Dumbbell Press
Dips
Tricep Cable Pushdowns
Toe Raises (5 sets of 12)

20 minutes of cardio every workout. Ten minutes stretching before you workout and 10 minutes after you run.

Oh and my new stack got in yesterday too. Will still be running Pak, Flex, Pump, Intra-Aid, Torrent, and Uni-Liver. I will be adding now that my M-stak is complete, Test and Stak for 42 days. Should see some great gains here.

Mr. Dead
06-25-09, 5:50 pm
Solid lookin' split and stack!!! Can't wait to see the results!!!

Shamus11B
06-25-09, 5:53 pm
I will have to get some pictures of of me before I was dieting and then after M-stak and this stack. It will be like a 6 month transformation all together. Back in January I was like 240 with probably like 25 percent. When I started lifting and being part of the Animal Family I was 212....now 223.

Mr. Dead
06-25-09, 5:53 pm
I will have to get some pictures of of me before I was dieting and then after M-stak and this stack. It will be like a 6 month transformation all together. Back in January I was like 240 with probably like 25 percent. When I started lifting and being part of the Animal Family I was 212....now 223.

Cool!!! Should be awesome!!!

weedlewott
06-26-09, 1:31 am
Dude, with that stack, you might not even have to go to the gym to get bigger. LOL. I hope to see some BIG numbers in this dude. Both ways. In you an the weights you're lifting. Tuned..

wedge
06-27-09, 9:06 am
Look like there is some serious work going on in these parts. Congrats on the 405 deadlift. It is a great milestone to have under your belt.

Shamus11B
06-29-09, 6:15 pm
Okay fellow Animals I started my new stack/split/diet today, and so far I am actually liking all aspects of it. Here is the new stack. Pak/Flex/Pump/Stak/Test

Diet :
Meal #1 6 egg whites 2 whole eggs 2 pieces of whole oat toast
Meal #2 60g Isolate Whey Protein Shake, 1/2 cup of oats, one spponful of natural PB
Meal #3 2 chicken breast and 3/4 cup of rice
Meal #4 2 chicken breast and 3/4 cup of rice
Meal #5 60g Isolate Whey Protein Shake
Meal #6 2 chicken breast and 3/4 cup of rice
1/3 cup of almonds will be added either independently or with a meal somewhere during the day, the goal for this stak/split/diet is to clean bulk.

Todays W/O
ATG Squat WU w/bar x 12 (I have never done true ATG squats before just below parellel)
155-8
185-6
225-4
275-2
135-18
Leg Curl
90-8
130-6
170-4
180-2(man thats heavy)
70-22
Leg Extensions
150-8
210-6
255-4
285-2
105-22 (BIG TIME FAILURE)
Weighted Lunges
3-10-80lbs was gunna do 5 sets but my quads were barely working
Abs
100 weighted crunches
100 weighted side bends/per side
20 second static leg holds - 3 holds was gunna 30sec x 5 but was burned pretty good
20 minutes of cardio in the 130-142 range

Good workout today was very pleased with the ATG squats felt really strong and knees didnt buckle hardly at all.

Mr. Dead
06-29-09, 6:23 pm
Great session!!! Going ATG is no joke!!! New stack looks solid, as well...

Shamus11B
06-29-09, 6:34 pm
Great session!!! Going ATG is no joke!!! New stack looks solid, as well...

Yeah that ab W/O you gave me after all that is no joke man. I seriously had to stop like 3 or 4 times on both the crunches and side bends.

NJC_Manhattan
06-29-09, 6:35 pm
Nice workout and diet man.

The Sun
06-29-09, 8:38 pm
back to the squats, great job shamus.

weedlewott
06-30-09, 4:07 am
Wuss

Shamus11B
06-30-09, 4:19 am
Nice workout and diet man.

Thanks NJC, hopefully I have the testicular fortitude to stick with the most important part, the diet.


back to the squats, great job shamus.

Just following in your footsteps man, your a squating machine. Im just trying to keep up.


Wuss

That may be true but atleast I am not a POG......I WIN! Besides you made this split for me remember.

weedlewott
06-30-09, 4:50 am
ha. You do have a point. I didn't mean it though. That's a hell of a day though. Good work man.

Shamus11B
06-30-09, 4:59 am
Honestly I barely got the 3 sets of lunges I did do. Man my legs were fried, great feeling. Right now I am about to go warm up my 7th meal of the day, I turned the almonds into their own meal.

Shamus11B
07-01-09, 11:20 am
This is Yesterdays W/O, didnt have time to post it since I had to go directly from the gym, eat, softball, shower, eat. You guys and gals know how it goes. Anyways here is what I did.

Deadlift W/U 8-135
8-225
6-315
4-365
2-365

Shrugs 2pps +25lbs - 8 (with atleast a 1 second contraction at the top, for all reps)
6 - 3pps
4 - 4pps
2 - 5pps
21 - 2pps

Arnold DB Press 8-30 (First time doing arnold presses so the weight was probably not enough)
6-40
4-50
2-60
14-20

Reverse DB Flys 8 - 30
6 - 35
4 - 40
2 - 45
11 - 20

Lateral DB Raises 8 - 15
6 - 20
4 - 25
2 - 30 (a little too much I think)
16 - 15

Donkey Calf Raises 12 - 300
12 - 340
12 - 360
12 - 380
12 - 400
11 - 400

20 minutes of cardio

My diet has really been on point the last week or so and I ve no plans of going back. The W/O was pretty good and my slders were just fried.

The Sun
07-01-09, 12:38 pm
This is Yesterdays W/O, didnt have time to post it since I had to go directly from the gym, eat, softball, shower, eat. You guys and gals know how it goes. Anyways here is what I did.

Deadlift W/U 8-135
8-225
6-315
4-365
2-365

Shrugs 2pps +25lbs - 8 (with atleast a 1 second contraction at the top, for all reps)
6 - 3pps
4 - 4pps
2 - 5pps
21 - 2pps

Arnold DB Press 8-30 (First time doing arnold presses so the weight was probably not enough)
6-40
4-50
2-60
14-20

Reverse DB Flys 8 - 30
6 - 35
4 - 40
2 - 45
11 - 20

Lateral DB Raises 8 - 15
6 - 20
4 - 25
2 - 30 (a little too much I think)
16 - 15

Donkey Calf Raises 12 - 300
12 - 340
12 - 360
12 - 380
12 - 400
11 - 400

20 minutes of cardio

My diet has really been on point the last week or so and I ve no plans of going back. The W/O was pretty good and my slders were just fried.

heavy day bro, those deads are a killer! great work and good to see you're almost 100% back on the track.

machineman
07-01-09, 1:02 pm
good work, shamus....

Shamus11B
07-03-09, 8:04 pm
Okay was very busy yesterday, had time to workout but not enough time to post it.

Behind the Neck Pulldowns W/U 8-130
8-160
6-180
4-190
2-200
14-100
Front Lat Pulldowns
8-160
6-180
4-190
2-200
18-100
Seated Rows
8-160
6-180
4-200
2-220
17-100
Wide Grip Chins(couldnt do any at this point unassisted so all are 100lbs assisted)
5 , 4 , 3 , 2 , 2
Straight Bar Curls
8-60
6-80
4-90
2-100
13-40
Machine Preacher Curl
8-60
6-70
4-80
2-90
16-35
Alternating DB Curl
8-30
6-40
4-45
2-50
16-20
Abs
50 weighted incline crunches
50 weighted side bends
2x25 hanging leg raises
15 minutes of cardio

Was a good workout cant wait till I can do the wide grip chins unassisted during this particular day.

Shamus11B
07-03-09, 8:10 pm
Todays Workout was great, my chest is finally starting to come along strength wise and hopefully should see some good gains in the following weeks.

Flat BB Bench W/U Bar-12
155-8
185-6
205-4
225-2
105-26
Incline BB Bench
115-8
125-6
135-4
155-2
95-11
Incline DB Bench
35-8
40-6
50-4
60-2
25-21
Dips
10 , 5 , 5 , 4 , 2
Tricep Rope Cable Pushdowns
70-8
75-6
80-4
85-2
40-17
Tricep Kickbacks
5 sets of 6 reps as heavy as I could go while keeping form
Skull Crushers
70-8
80-6
90-4
90-2
40-27
Donkey Calf Raises
400-5-12
20 minutes of cardio
Flat DB Flyes
30-8
40-6
45-4
50-2
25-11

Shoulder is really starting to come along the dips and tricep pushdowns werent hurting near as much there. I figure in the next couple of weeks I should be approaching 100%.

weedlewott
07-03-09, 8:16 pm
Todays Workout was great, my chest is finally starting to come along strength wise and hopefully should see some good gains in the following weeks

Told you so.

Shamus11B
07-03-09, 8:38 pm
Told you so.

Now that he is back in the states he is a know it all folks, dont mind him. LOL

The Sun
07-03-09, 8:57 pm
great work shamus, soon enough you'll be benching 225 for sets across.

whosnexttt
07-04-09, 4:14 pm
What up, you said you wanted some tips? well i gota know your goal, if you want to get strong and big like a bodybuilder of course you gota know your nutrition which im sure you know already, but if you want to make the quickest gains possible in your training is just training with basic movements, dont do any cable stuff or flys that will just break down too many fibers and if you dont have the right nutrition it could just result in nothing, your muscles will just look the same, unless you are using some serious supplements then you can do whatever you want.

so stick to presses,squats,deadlifts,rows,dips,chin ups,skullcrushers,curls

oh and btw, ive only been training for a few years, when i was in middle school is was repping over 275, then when i got to high school thats when i skyrocketed and started to powerlift for a little bit

The Sun
07-04-09, 4:15 pm
so stick to presses,squats,deadlifts,rows,dips,chin ups,skullcrushers,curls


id take out skulls and curls and just stick with the other stuff. add powercleans :)

whosnexttt
07-04-09, 7:38 pm
id take out skulls and curls and just stick with the other stuff. add powercleans :)

no keep the skulls and curls in there, after your done with the basic stuff add in a little bit of light skulls and curls to stimulate more muscle, and powercleans wont get you nothing but maybe improved strength somehow and maybe some fast twitch muscles getting worked, stick to what i mention and youl grow trust me

Shamus11B
07-07-09, 12:56 am
Well boys and girls I had a pretty shitty W/O today atleast in the squat category. Just did not feel strong at all. The rest of the W/O was great I guess but those squats messed with my head.

Squat W/U bar-10 ATG
185-8 ATG for whatever reason this felt like 315 so I decided to go to parellels
225-6
275-4
315-2

Leg Curls 90-8
130-6
170-4
180-2
70-25 (great freaking burn here)

Leg Extension 150-8
210-6
255-4
285-2
105-26 ( another awesome burn)

Weighted Lunges 5-12

Abs 50 weighted crunches/side bends 2-20 knee raises

20 minutes of cardio

The W/O was okay but my IPOD was jacked up and those squats messed with my head abit, oh well I can redeem myself tomorrow by Deadlifting like an ANIMAL!

Firedrake
07-07-09, 1:04 am
I want squats like that . . . great work!

The Sun
07-07-09, 6:08 am
Nice squats shamus!

weedlewott
07-07-09, 9:03 am
We all get off days bro. You remember when I couldn't even press 275 on bench when the week before I hit 365? Yep. It happens. You just feel weak sometimes. You put in the work and powered through it though. That's what counts. Good work man. Solid day all around.

Mr. Dead
07-07-09, 8:21 pm
We all have our off days... You'll nail it next time!!!

Shamus11B
07-08-09, 4:40 pm
I want squats like that . . . great work!

You will get there...especially on taht promo you just got on man. Pretty soon ill be playing catch up with you brother.


Nice squats shamus!

Thanks Sun....looks like youa re kicking ass in your football. Thanks again for your support man.


We all get off days bro. You remember when I couldn't even press 275 on bench when the week before I hit 365? Yep. It happens. You just feel weak sometimes. You put in the work and powered through it though. That's what counts. Good work man. Solid day all around.

Yeah....Had an off day on Monday so I took an extra day off and did some thinking...youll see the GREAT W/O I had today.


We all have our off days... You'll nail it next time!!!

Thanks Mr.....all the support you guys give me motivates me to push ever harder.

weedlewott
07-08-09, 4:43 pm
sarcasm much bro?
as for your question in my journey, what are you eating? When are you eating it, and I may have a hunch here, but it's probably time to swap something in your routine out. How long have you been hitting it? Time escapes me.

Shamus11B
07-08-09, 4:48 pm
Okay like I said above had a really off day mentally on Monday so I took my rest day on Tuesday and had some fun with a buddy from work. So today I went back to the gym and man was it a great W/O. Had a mediocre day on Deadlifts but can definitely feel my focus and intensity start to really come along.

Deadlift W/U 8-135
8-225
6-315
4-365
1 1/2-405

Shrugs 8-185
6-225
4-275
2-315 ( this finally felt under control and was really solid reps and holds)
26-135

Arnold Press 8-40
6-50
4-60
2-70
17-30

Reverse Flys 8-30
6-35
4-40
2-45
22-20

Lateral Raises supersetted with Front Raises
8-15
6-20
4-25
2-30
14-10

Hyperextensions 3-15

Military Presses 8-95
6-115
4-135
2-155
10-65

Calf Raise on Leg Press 5pps
6-12 1 toes straight/1 toes out/1 toes in and repeat

20 minutes of cardio 130-140 range

My shoulders were toast and so was my lower back.....felt sooo good. This was a great W/O and just enjoyed the hell out of myself. On the down side I am currently Bulking for 5 more weeks. I was up to 225lbs from 210 or 212 when I started 5 weeks ago, but now I am sitting at 222lbs. I am eating 5-7 meals a day, has anyone ever ran into this problem? Any advice someone can give me?

Shamus11B
07-08-09, 4:54 pm
sarcasm much bro?
as for your question in my journey, what are you eating? When are you eating it, and I may have a hunch here, but it's probably time to swap something in your routine out. How long have you been hitting it? Time escapes me.

No sarcasm at all had a great W/O.
Meal 1 Either 8-10 eggwhites 2 pieces of wheat toast or 60g whey shake with 1/2 cup of oats and scoop of natural pb and of course pak and flex.
Meal 2 Either 1 1/2 to 2 chicken breast and 3/4 of white rice
Meal 3 same as two
Meal 4 usually a sandwiche on wheat with about a 1/2 lbs of chicken or turkey
Meal 5 Either another shake or Chicken and Rice again
Meal 6 usually eggwhites and toast this is when I get home from work right before bed at 7 am.
And 1 to 2 oz or almonds thrown in there somewhere.
Like I said I have been eating like a horse just kinda wondering if I am not just shedding fat since I am taking Test/Stak/Pump also?

The Sun
07-08-09, 5:18 pm
No sarcasm at all had a great W/O.
Meal 1 Either 8-10 eggwhites 2 pieces of wheat toast or 60g whey shake with 1/2 cup of oats and scoop of natural pb and of course pak and flex.
Meal 2 Either 1 1/2 to 2 chicken breast and 3/4 of white rice
Meal 3 same as two
Meal 4 usually a sandwiche on wheat with about a 1/2 lbs of chicken or turkey
Meal 5 Either another shake or Chicken and Rice again
Meal 6 usually eggwhites and toast this is when I get home from work right before bed at 7 am.
And 1 to 2 oz or almonds thrown in there somewhere.
Like I said I have been eating like a horse just kinda wondering if I am not just shedding fat since I am taking Test/Stak/Pump also?

that is some solid eating shamuss, will get you very strong.
I'm busting my ass just as everyone else, I'm no snowflake and nothing special, just another day in the grind...

Shamus11B
07-09-09, 1:38 pm
Had another good workout today, but just couldnt get a very good pump on my Biceps. Oh well felt good and moved some good weight. Chenged things up a bit started with Wide Grip Chins since last time I could barely do any.

Wide Grip Chins 5-BW
5-BW
5-80lbs assisted
5-80lbs assisted

Behind the Neck Pulldowns 8-160
6-180
4-200
2-220
21-100

Front Lat Pulldowns 8-160
6-180
4-200
2-220
20-100

Seated Rows 8-160 (Need to go heavier next week on this one)
6-180
4-200
2-220
18-100

Straight Bar Curl 8-60
6-80
4-90
3-100
20-40

Preacher Curl Machine 8-60 (This Machine sucks just couldnt find my groove)
6-70
4-80
2-90
7-45

Alternating Seated DB Curls 8-30
6-40
4-50
2-55
13-20

Some Abs and 10 minutes of cardio and was spent!!!

weedlewott
07-09-09, 3:50 pm
No sarcasm at all had a great W/O.
Meal 1 Either 8-10 eggwhites 2 pieces of wheat toast or 60g whey shake with 1/2 cup of oats and scoop of natural pb and of course pak and flex.
Meal 2 Either 1 1/2 to 2 chicken breast and 3/4 of white rice
Meal 3 same as two
Meal 4 usually a sandwiche on wheat with about a 1/2 lbs of chicken or turkey
Meal 5 Either another shake or Chicken and Rice again
Meal 6 usually eggwhites and toast this is when I get home from work right before bed at 7 am.
And 1 to 2 oz or almonds thrown in there somewhere.
Like I said I have been eating like a horse just kinda wondering if I am not just shedding fat since I am taking Test/Stak/Pump also?

I want you to start eating whole eggs. All of them. And instead of your toast, hit up some Oatmeal. 1/2-3/4 cups. Change the white rice to brown rice. Start adding in peanuts too. If you can afford it, switch up the chicken with fish or steak. Well, just some kind of a lean meat. Also, look into yams. those are awesome. Green veggies are good too. Fruits, fruits, fruits. Those are probably one of the best things you can eat while you're on a bulk. Lots of carbs and they're clean. Your routine is good for another week or so, then we're gonna tweak it a little. Cool?

weedlewott
07-09-09, 3:52 pm
That's a hell of a workout man. Looking solid. Glad you are putting up some good numbers. Did I send you a PM about your bodyfat? I forgot. Ha. Hit me up.

Shamus11B
07-09-09, 3:54 pm
I want you to start eating whole eggs. All of them. And instead of your toast, hit up some Oatmeal. 1/2-3/4 cups. Change the white rice to brown rice. Start adding in peanuts too. If you can afford it, switch up the chicken with fish or steak. Well, just some kind of a lean meat. Also, look into yams. those are awesome. Green veggies are good too. Fruits, fruits, fruits. Those are probably one of the best things you can eat while you're on a bulk. Lots of carbs and they're clean. Your routine is good for another week or so, then we're gonna tweak it a little. Cool?

Okay sounds like a plan I really havent been eating any fruit at all, been missing it really. I will start pounding some fruit what do you think like 2 to 3 pieces a day? I eat Talapia alot man 21g of protein per filet sometimes I eat 6 filets in a sitting even though I know I cant digest all that protein. Peanut instead of Almonds? Thanks again for the help brother.

weedlewott
07-09-09, 3:56 pm
Okay sounds like a plan I really havent been eating any fruit at all, been missing it really. I will start pounding some fruit what do you think like 2 to 3 pieces a day? I eat Talapia alot man 21g of protein per filet sometimes I eat 6 filets in a sitting even though I know I cant digest all that protein. Peanut instead of Almonds? Thanks again for the help brother.

Nope. Peanuts and Almonds. Just mix it up. 2-3 should be good. My personal favorites are peaches and nectarines. Ha. That's just cuz they're so damned good. that's a little much, but hey, to each his own. Not a problem man.

Firedrake
07-09-09, 4:06 pm
Sometimes I find that the days I -don't- get a pump leave me the most sore the next day. Great work!

Shamus11B
07-09-09, 4:12 pm
Sometimes I find that the days I -don't- get a pump leave me the most sore the next day. Great work!

Thanks Drake....hopefully sore = growth!

Shamus11B
07-11-09, 12:53 am
Had a great W/O today, decided to change up a couple of things for just this W/O. First I worked out at 7pm instead of my usual 1-2pm. Second I traded in DB flat Bench instead of BB to see what kind of strength gains I have made and see if my shoulder is actually healing up well.

Flat DB Bench W/U 8-55
8-80
6-85
4-90
2-95 (PR I think)
11-55

Incline Bench 8-115
6-135
4-155
2-175 (Never really did Incline too much inthe past so this is a PR)
26-75

Incline DB Press 8-35
6-45
4-55
2-65
23-25

Dips 8,6,4,2-BW

Tricep Cable Pushdowns(Curved Bar) 8-70
6-75
4-80
2-85
19-40

Tricep Kickbacks 5-6 HEAVY

Skull Crushers 8-70
6-80
4-80
2-80
17-40 ( Triceps were just freaking spent at this point)

Flat DB Flyes 8-30
6-40
4-45
2-50
15-20 (Arms started giving out on me during the working sets)

Tricep Cable Pushdowns(Rope) 32-40 Failure

Was overall a great workout and feel good today. Hopefully with the added clean foods I willbe eating I will start putting on some serious weight.

weedlewott
07-11-09, 3:40 pm
Excellent work in here dude. Congrats on the two PRs. You feelin any stronger?

shizz702
07-11-09, 4:24 pm
Shamus, how ya been bro? So you doing more of a BB routine now?

Shamus11B
07-11-09, 5:35 pm
Excellent work in here dude. Congrats on the two PRs. You feelin any stronger?

Yeah definitely feeling stronger, actually surprised myself cory when I was able to press those 95's. Wish I wouldve had a spot I mightve gone heavier. I am wondering If I have just been bitching up on the BB Bench? I want to get a spotter for next friday and get some heavier weight going.


Shamus, how ya been bro? So you doing more of a BB routine now?

Yeah I switched up from the 5x5 workout and went to a 4 day split. I am still doing all the compound movements though which is really helping me gain some strength. Today was a little bit of a change I have been doing BB Bench and went to DB's to see if my shoulder was still weak, but I am glad to say that it had no pain at all with those presses. Thanks for Stopping in Shizz.

Shamus11B
07-14-09, 7:55 pm
Okay I missed posting yesterdays W/O so here it is.

Parellel Squat W/U 8-bar
8-155
6-225
4-315
2-325 PR but shaky
10-135 ATG with a 1 second pause at the very bottom to work on out of the hole speed

Leg Curl 8-110
6-150
3 1/2-190
2-190
24-70

Leg Extension 8-210
6-255
4-270
2-285
21-105

Hack Squat 23-1pps 1 second hold at parallel or below (this sucks)

Abs SS 2-25 crunches/30sec-2 statc leg holds
SS 2-25 hanging knee raises/2-25 weighted side bends

20 minutes of cardio 7 min flat 3.5 speed/3min 15 incline 3.0 speed/repeat

Mr. Dead
07-14-09, 7:59 pm
Great session!!! Got me even more fired up to hit my legs, tonight!!! Congrats on the PR!!!

weedlewott
07-14-09, 7:59 pm
Okay I missed posting yesterdays W/O so here it is.

Parellel Squat W/U 8-bar
8-155
6-225
4-315
2-325 PR but shaky
10-135 ATG with a 1 second pause at the very bottom to work on out of the hole speed

Leg Curl 8-110
6-150
3 1/2-190
2-190
24-70

Leg Extension 8-210
6-255
4-270
2-285
21-105

Hack Squat 23-1pps 1 second hold at parallel or below (this sucks)

Abs SS 2-25 crunches/30sec-2 statc leg holds
SS 2-25 hanging knee raises/2-25 weighted side bends

20 minutes of cardio 7 min flat 3.5 speed/3min 15 incline 3.0 speed/repeat

Hell yeah man. Good work. I know you're feeling it. How's the bodyweight and bf% looking these days?

Shamus11B
07-14-09, 8:00 pm
And todays workout. I need to change up my routine because Deadlifting the day after legs isnt working for me. I am having troubles getting the big weight off the ground onces its finally to my knees there is no problem though.

Deadlift W/U 8-135
8-225
6-315
4-365
3 attempts at 415 but could only get it like 2 or 3 inches off the ground

Shrugs 8-2pps
6-3pps
4-3pps + 25
2-4pps
21-1pps + 25

Arnold Press 8-40
6-60
4-70
2-75 PR
17-30

Reverse Flyes 8-30
6-40
4-45
2-55 the 50's were taken
11-20

Lateral/Front Raises SS 3-10 no break for all 60 reps

My Cardio will be tonight for softball, playing the outfield baby. I am really disappointed my Deadlifts arent progressing any farther. 365 is going up really easy now, but I am just having problems once I stack that 4th plate on. Might be time to take a week or two off of them and do some deficits/rackpulls. What do you guys think, I think it has to do with my hamstrings not being nearly strong enough.

Shamus11B
07-14-09, 8:00 pm
Great session!!! Got me even more fired up to hit my legs, tonight!!! Congrats on the PR!!!

Thanks brother, hope your session goes great.

weedlewott
07-14-09, 8:04 pm
It looks very solid man. Two great sessions in a row. Very nice. I like it. I would suggest doing the deficits in place of regular deads. Also, look into speed deads. two sets of three, and then heavy singles for speed. You'll murder it.

Shamus11B
07-14-09, 8:14 pm
Oh yeah I won the new AnimalCuts Promo too. I am so freaking stoked man, my cut starts in 3 weeks and this will help me get freaking shredded. I cant wait to be standing on the beach looking freakin awesome with my wonderful, supportive wife.

Firedrake
07-14-09, 8:25 pm
Seamus, you may have a point about the deads, but I'd work on support exercises for the hams and low back for awhile, too.

Congrats on the Cuts!

weedlewott
07-14-09, 8:31 pm
Oh yeah I won the new AnimalCuts Promo too. I am so freaking stoked man, my cut starts in 3 weeks and this will help me get freaking shredded. I cant wait to be standing on the beach looking freakin awesome with my wonderful, supportive wife.

hell yeah man. congrats. I'm ready to see how it works out for you. Stoked.

The Sun
07-15-09, 6:46 am
shamus perhaps try to work with lower jumps building your deadlift by 10pounds every session, it may be helpful.

great job brother, youre pounding it hard.

Shamus11B
07-17-09, 7:42 pm
Once again was too busy yesteray to post the W/O I did so here it is.

Wide Grip Chins 5-5

Behind the Neck Pulldowns 8-160
6-180
4-200
1 1/2-200
14-100

Front Lat pUlldowns 8-160
6-180
4-200
2-220
19-100

Seated Rows 8-160
6-180
4-200
2-220
19-100

Straight Bar Curl 8-60
6-80
4-80
2-90
21-40

Seated nonalternating DB Curl 3-80-30lbs

Alternating Incline Db Curl 8-20
8-25
8-30
8-35

Abs

Cardio

Yates Rows 23-135

EZ Bar standing Curls 26-40

DONE

weedlewott
07-17-09, 7:44 pm
Very nice. Good work man. You're kicking serious ass. you get a cookie.

Mr. Dead
07-17-09, 7:45 pm
Great session!!! Bet you had a heck of a pump!!!

Shamus11B
07-17-09, 7:47 pm
And Todays Workout

Flat DB Press W/U 8-50
8-80
6-85
4-90
2-95

Flat DB Flyes 8-30
6-40
4-50
2-55
17-25

Superset Incline DB Press/Flyes
8/8-30
6/6-35
4/4-40
2/2-50
20/11-20

Dips 8,6,6,5

Seated Skull Crushers 50,70,80,80-8

Tricep Kickbacks 5-6 Heavy

Tricep Cabel Pushdowns (curved bar)
8-70
8-75
8-80
27-40

Calf Raises 15 toes straight/15 toes out/15 toes in supersetted - twice

20min of Cardio

Done - Next week I am going back to BB bench and changing up the routine a bit. Had a new training partner today cant really lift alot but he is motivated and doesnt talk much.

Shamus11B
07-17-09, 7:48 pm
Great session!!! Bet you had a heck of a pump!!!


Very nice. Good work man. You're kicking serious ass. you get a cookie.

Thanks guys the pump was intense on my Biceps for sure. Still looking for that exercise that really hits my lats like crazy. Would love to have an insane pump on my lats.

machineman
07-17-09, 9:32 pm
solid work, bro.....I would suggest that you keep the deads (or some form of them) in the routine.....but move them further from leg day.......at least 2 days apart.....try that and see how it goes....

J A Y
07-18-09, 9:24 am
Thanks guys the pump was intense on my Biceps for sure. Still looking for that exercise that really hits my lats like crazy. Would love to have an insane pump on my lats.

been looking through and stumbled across this by sheer co-incedince but have you ever tried underhand grip barbell rows or pull downs with an underhand grip bro!?

sometimes just a flip of the grip can make a big difference! i tried them and got an insane pump in my lats, good sessions aswel bro and your deadlifts are strong!

Shamus11B
07-20-09, 6:13 pm
been looking through and stumbled across this by sheer co-incedince but have you ever tried underhand grip barbell rows or pull downs with an underhand grip bro!?

sometimes just a flip of the grip can make a big difference! i tried them and got an insane pump in my lats, good sessions aswel bro and your deadlifts are strong!

Thanks for stopping by JAY. Yeah I will definitely try the new grip on back day this week.

Shamus11B
07-20-09, 6:17 pm
Todays workout was freaking awesome. Had the most intense pump in my quads that I think I have ever had. Also I hit a great PR for reps for myself on squats, enough talking heres the W/O!

ATG Squats W/U 10-bar
10-135
8-185
8-225
8-275 PR FOR REPS
9-135

Leg Curls 10-70
8-110
8-150
8-150
23-70

Leg Extensions 10-180
8-210
8-285
8-285
19-150

Walking Lunges 2sets 8 reps each leg was gunna do 5 sets but good god was I spent

Hack Squats 1 burnout didnt end up being too man reps but 9-1pps

10minutes of cooldown on treadmill

10minutes of stretching in the sauna

Was just an outstanding W/O after every exercise I had to really collect myself and get focused for the next set it was just freaking great.

The Sun
07-20-09, 6:20 pm
nice squats PR, grats!

Mr. Dead
07-20-09, 6:38 pm
Great session, and congrats on that PR!!! How easy is walking, right now...? *LOL*

Shamus11B
07-20-09, 6:39 pm
nice squats PR, grats!

Thanks man, I think the only way I had to go was up!


Great session, and congrats on that PR!!! How easy is walking, right now...? *LOL*

Not easy that is for sure, I will definitely be feeling this tomorrow that is for sure. Hopefully I am mobile enough to play outfield in my softball game lol.

weedlewott
07-21-09, 1:32 am
Todays workout was freaking awesome. Had the most intense pump in my quads that I think I have ever had. Also I hit a great PR for reps for myself on squats, enough talking heres the W/O!

ATG Squats W/U 10-bar
10-135
8-185
8-225
8-275 PR FOR REPS
9-135

Leg Curls 10-70
8-110
8-150
8-150
23-70

Leg Extensions 10-180
8-210
8-285
8-285
19-150

Walking Lunges 2sets 8 reps each leg was gunna do 5 sets but good god was I spent

Hack Squats 1 burnout didnt end up being too man reps but 9-1pps

10minutes of cooldown on treadmill

10minutes of stretching in the sauna

Was just an outstanding W/O after every exercise I had to really collect myself and get focused for the next set it was just freaking great.

Solid ass leg day man. Walk much? How did the sauna work out for you?

Shamus11B
07-21-09, 1:35 am
Solid ass leg day man. Walk much? How did the sauna work out for you?

Stretching in the sauna was actually awesome, gunna do it again tomorrow after my Back/bicep day to make sure my legs are good and loose for softball.

Firedrake
07-21-09, 1:39 am
Man, Shamus -- that was some fine leg work! Good Stuff.

Shamus11B
07-23-09, 6:14 pm
Tuesday's W/O

Wide Grips Chins 4-5 BW
1-5 -60lbs

Behind the Neck Pulldowns 10-130
8-160
8-200
8-200
19-100

Front Lat Pulldowns 10-130
8-160
8-200
8-200
16-100

Seated Rows 10-130
8-160
8-200
8-200
18-100

Straight Bar Curl 10-50
8-70
8-80
8-80
12-40

Seated DB Curls 10-20
8-25
8-30
8-30

Incline Alternating DB Curls 10-25
8-30
8-35
7-35

Yates Rows 19-185 to failure

Cardio was playing outfield that night for my softball team.

Shamus11B
07-23-09, 6:18 pm
Todays W/O wasnt the greatest but went in and did work!

Deficit Deads 10-bar
8-135
8-185
8-205
8-225
13-135 (first time doing these was standing on a platform about 10 inches tall and placed the bar on the deck each rep)

Shrugs 8-315
8-315
8-315
8-315
27-135

Revers Flyes 10-25
8-30
8-35
8-35
13-20

Arnold Press 10-40
8-50
8-55
5-55
9-30

Lateral/Front Raise SS
3 - 8/8 - 20lbs

Hyperextensions
2-25

Seated BB Overhead Press
2 - 8 - 135

Cardio 10m

Good workout overall those Overhead presses were intense by that point!

The Sun
07-23-09, 6:33 pm
nice deads, I dig the idea of working off a platform.

Mr. Dead
07-23-09, 7:59 pm
Great session!!! Lookin' good!!!

machineman
07-23-09, 9:12 pm
nice pullin, bro.....keep up the great work!

Firedrake
07-23-09, 9:20 pm
Great lookin' work, Shamus! I'm lucky to do RACK deads -- I kind of doubt I'll ever manage deficit deads with my titanium spine . . .

Shamus11B
07-23-09, 10:53 pm
nice deads, I dig the idea of working off a platform.

Definitely adds a huge stretch in your lower back, will be interesting to see how much strength these add for me.


Great session!!! Lookin' good!!!

Thanks brother just doin work and trying to keep up!


nice pullin, bro.....keep up the great work!

Those deficits are rough man, hard to get comfortable, but I can see some big gains happening with those. Thanks for stopping by Bob.


Great lookin' work, Shamus! I'm lucky to do RACK deads -- I kind of doubt I'll ever manage deficit deads with my titanium spine . . .

Well they are no walk in the park but I am fortunate never to have had a back operation. Rack deads are next week for me should be fun.

weedlewott
07-24-09, 2:40 am
Tuesday's W/O

Wide Grips Chins 4-5 BW
1-5 -60lbs

Behind the Neck Pulldowns 10-130
8-160
8-200
8-200
19-100

Front Lat Pulldowns 10-130
8-160
8-200
8-200
16-100

Seated Rows 10-130
8-160
8-200
8-200
18-100

Straight Bar Curl 10-50
8-70
8-80
8-80
12-40

Seated DB Curls 10-20
8-25
8-30
8-30

Incline Alternating DB Curls 10-25
8-30
8-35
7-35

Yates Rows 19-185 to failure

Cardio was playing outfield that night for my softball team.

Nice back/bi day man. Gotta love doing those deads the way you did. Strong as hell. You're putting in some serius work bro.

Shamus11B
07-25-09, 1:56 am
Todays W/O was okay hit a great PR for myself but other than that jsut doin work.

Flat BB Bench W/U 10-bar
10-135
8-155
8-185
8-225 PR for reps
15-135

Incline BB Bench 10-95
8-115
8-135
6-155
10-95

Dips 5-8,8,8,8,7 PR for reps

Skullcrushers 10-50
8-70
8-90
6-90
21-40

Tricep Cable Pushdowns 10-60
8-65
8-75
8-80
18-45

Tricep Kickbacks 3-8 Heavy

Flat DB Flyes 8-30
8-35
8-35

Incline DB Flyes 8-25
8-30
8-30

Calves 5pps (15 toes straight/15 toes out/15 toes in) x 2

Cardio 5 minute cooldown

Was a great workout I guess I hit 2 PR's today with dips and Bench. Was freaking stoked about the bench and cant wait to move that weight some more next week!!!!

weedlewott
07-25-09, 2:09 am
Todays W/O was okay hit a great PR for myself but other than that jsut doin work.

Flat BB Bench W/U 10-bar
10-135
8-155
8-185
8-225 PR for reps
15-135

Incline BB Bench 10-95
8-115
8-135
6-155
10-95

Dips 5-8,8,8,8,7 PR for reps

Skullcrushers 10-50
8-70
8-90
6-90
21-40

Tricep Cable Pushdowns 10-60
8-65
8-75
8-80
18-45

Tricep Kickbacks 3-8 Heavy

Flat DB Flyes 8-30
8-35
8-35

Incline DB Flyes 8-25
8-30
8-30

Calves 5pps (15 toes straight/15 toes out/15 toes in) x 2

Cardio 5 minute cooldown

Was a great workout I guess I hit 2 PR's today with dips and Bench. Was freaking stoked about the bench and cant wait to move that weight some more next week!!!!

Good looking workout man. Very nice. Next time, I wanna see 255 for reps.

Shamus11B
07-25-09, 2:19 am
Good looking workout man. Very nice. Next time, I wanna see 255 for reps.

Hell yeah hopefully my buddy who has been training with me can get there next chest day because I actually want to try 275 and see how many I can bang out. I am gunna shoot for the moon, I would love to see that 3rd plate once before my cut starts. Oh yeah just ordered almost all my supps for the cut, 350 bucks.

Cuts - 2 because I won one on here
Stak - 2
M-stak -1
Pump -1 still have a bunch
Flex - 2
Omega - 3
Universal Iso-Whey - 2 2lbs chocolates will probably need another one

I am really stoked about this cut can not wait to look peeled as shit for my honeymoon.

weedlewott
07-25-09, 8:34 am
Hell yeah hopefully my buddy who has been training with me can get there next chest day because I actually want to try 275 and see how many I can bang out. I am gunna shoot for the moon, I would love to see that 3rd plate once before my cut starts. Oh yeah just ordered almost all my supps for the cut, 350 bucks.

Cuts - 2 because I won one on here
Stak - 2
M-stak -1
Pump -1 still have a bunch
Flex - 2
Omega - 3
Universal Iso-Whey - 2 2lbs chocolates will probably need another one

I am really stoked about this cut can not wait to look peeled as shit for my honeymoon.

Very nice stack. I mean very nice. I don't guess I can call you T anymore once you're done with this cut, seeing as how you'll be all small and shit. Thanks fatty. Way to keep up the morale. haha.

shizz702
07-25-09, 4:37 pm
Nice stack Shamus and good session!

Add some weight on those dips soon!

Shamus11B
07-26-09, 1:44 am
Nice stack Shamus and good session!

Add some weight on those dips soon!

Yeah I want to be able to bang out like 20 before I add weight but it will be great. Thanks for your support shizz.

Shamus11B
07-26-09, 1:50 am
So I usually just post up my workouts and thoughts about that but I had a story about today. I get the exact same thing to eat every single night for the past 2 1/2 months. Either 2 chicken breast chopped up on white or brown rice, or the same chicken breast chopped up on one piece of wheat bread. Now this kid who serves me all the time asks you eat like this because you lift right? I am like yeah I eat like 6 or times a day and have decimated entire genetic lines of chicken. He asked me all sorts of questions and then asked me what I was on. I told him all the supps and his eyes got continually bigger. He said you must swallow like 20 pills a day. I just laughed and said right now its 25 with breakfast alone. The point of all of this is PEOPLE are finally starting to notice a change in my habits and appearance while in work clothes. And I am just stoked as hell that I am really seeing this as how my life will be, eat,sleep,train,repeat. The best quote I have been using when people ask me why I eat the way I do is, You can either eat what you want or look like what you want. Whoever on the forvm I stole that from thanks it is a great motto.

weedlewott
07-27-09, 4:32 am
as soon as I get the ability to pick my leg up higher than my shin, I'm kicking you in the face. I feel confident in my abilities to kick you in the face at my shin level. Don't you?

Shamus11B
07-27-09, 7:22 am
as soon as I get the ability to pick my leg up higher than my shin, I'm kicking you in the face. I feel confident in my abilities to kick you in the face at my shin level. Don't you?

For some reason, I bet that wont be a possibility for either of us till like thursday. I have legs tomorrow too and you know how goes. Cant wait to have my weekly difficulties of getting off the crapper, ROFL. But you can try and kick me if that makes you feel better as long at it is at the Arnold Classic next year. You game Cory? My mom oops I mean my wife said I could go.

Shamus11B
07-28-09, 12:48 am
Well Cory told me he was gunna one up me today by doin 295 ATG for reps. So I gave it my best.

ATG Squat 10-bar
10-135
8-185
8-225
8-295 PR reps
13-135

Leg Curls 10-70
8-130
8-150
8-160
26-70

Leg Extension 10-180
8-225
8-285 the whole rack
8-285
31-150

Lunges 5-8 both sides

Hack Squat 1pps-13

SS 25 crunches/25 knee lifts/25 both sides weighted side bends x 2

5 min cool down on treadmill

Man was I smoked, hit a great PR and remembered to not do cardio on leg day.

weedlewott
07-28-09, 2:15 am
That's a pretty strong leg day Shamus. Congrats on the PR with squats man. that's some serious work. Looks like a little friendly competition did you some good. Well, did both of us some good. We both hit those reps on Squats. That was a smart move not doing cardio on leg day. You get a cookie. Or a doughnut. Or a pizza. Ha ha.

Shamus11B
07-28-09, 2:29 am
That's a pretty strong leg day Shamus. Congrats on the PR with squats man. that's some serious work. Looks like a little friendly competition did you some good. Well, did both of us some good. We both hit those reps on Squats. That was a smart move not doing cardio on leg day. You get a cookie. Or a doughnut. Or a pizza. Ha ha.

Nah but I did get some whole grain/oat pasta with some turkey meatballs for dinner man, freaking delicious. This new gym I am joining tomorrow is gunna be so damn awesome for this upcoming cut, cardio machines all have their own TV and unlike my old gym the machines will actually all work.

machineman
07-28-09, 7:09 am
great looking session, shamus.....those squats are coming along very nicely!!

Shamus11B
07-28-09, 7:19 am
great looking session, shamus.....those squats are coming along very nicely!!

Thanks Bob, I checked out your 4am(your crazy) wheel session not bad yourself. Hopefully I can start hitting 315 for reps soon.

machineman
07-28-09, 7:38 am
Thanks Bob, I checked out your 4am(your crazy) wheel session not bad yourself. Hopefully I can start hitting 315 for reps soon.

thanks, bro.....315 for reps is right around the corner!!

weedlewott
07-28-09, 9:55 am
For some reason, I bet that wont be a possibility for either of us till like thursday. I have legs tomorrow too and you know how goes. Cant wait to have my weekly difficulties of getting off the crapper, ROFL. But you can try and kick me if that makes you feel better as long at it is at the Arnold Classic next year. You game Cory? My mom oops I mean my wife said I could go.

I just saw this. I'm gonna do my best to make it out to the Arnold next year man. I'll be back stateside so I'm gonna see what comes of it. I've got WLC (PLDC for you old timers) around that time frame. I'm not sure when it is (either event) but I'll swing it if I can.

Shamus11B
07-28-09, 7:16 pm
Joined a new gym today and I just have to say that this is the nicest best laid out facility I have had the joy of working out in. The new machines are incredibly smooth as woould be expected and they seem to hit just a hair different angle on everything, so I had an intense W/O.

Wide Grip Chins 5-5 BW next week I am going to try for 8 reps per set and then start adding weight once I can do that.

Behind the Neck Pulldowns 10-130
8-160
6-200
5-200
11-100
They have an extremely wide grip bar so this is gunna sure help in my lat growth

Seated Rows 10-130
6-160
8-200
8-220 PR
15-100
The bench is kinda sticky on this so it really takes your legs out of the equation once you start struggling with the weight

DB Rows 10-60
8-75
8-100
8-105 PR (grip started failing could go higher will need straps to do though)
15-100

Straight Bar Curls 10-50
8-60
8-80
8-80 (Next week 90lbs)
21-40

Seated double DB Curls 8-25
8-30
8-35

Incline Alternating DB Curls 8-30
8-35
8-40

Yates Rows Burnout 23-135

EZ Bar Curls Burnout 27-45

3-15 calves

10 minute relaxed walking cooldown

Had just an incridle pump on my Biceps and finally some pump on my lats. Then I enjoyed my unlimited Tanning with the new gym for 10 minutes. This gym is just the shit and had a great W/O and my new traingin partner was there again trying to go set for set rep for rep. He will come along once he gets some growth going.

Mr. Dead
07-28-09, 7:45 pm
Killer session!!! Bet the pump was awesome!!!

The Sun
07-28-09, 9:49 pm
glad to hear you found the new gym cool, that's important!
good work there Shamus, especially smashing Squats PRs!

Firedrake
07-28-09, 9:51 pm
GReat new gym, and you got a good session in, AND you have a partner to share the joy!

Far out!!!!

weedlewott
07-30-09, 3:06 am
That is just an insane workout man. You got me all excited for back tonight. I'm tellin ya. Damn guy.

Shamus11B
07-31-09, 3:39 pm
Had a slight pain in my middle back for the past few days so I went light on the Rack Pulls.

Rack Pulls 10-135
8-225
8-315
8-365

Shrugs 10-2pps+50
8-3pps+50
8-3pps+50
8-3pps+50
27-2pps

Arnold Press 10-40
8-55
8-60
7 1/2-60
12-30

Reverse Flyes 10-25
8-30
8-35
8-35
12-20

Lateral/Front Raises SS
15,20,20,20 x 8/8

Upright Rows (first time doing these in a LONG time, felt great)
10-40
8-70
8-80
6-100
13-40

Hyper Extensions 3-20

Ab Coaster 25 straight/left/right x 2
(This thing really kicked my ass, dont know if anyone has ever used it but its good)

10 minutes easy cardio 110-120 hb

Mr. Dead
07-31-09, 3:44 pm
Great session!!! Way to get in, and get it done!!! How is the back feelin'...?

Shamus11B
07-31-09, 7:13 pm
Great session!!! Way to get in, and get it done!!! How is the back feelin'...?

Back feels a little tight, its weird I have had upper back and lower back pain but the middle back is kinda hard to get comfortable with. It hasnt really bothered me today, so hopefully its on the way to recovery.

Shamus11B
07-31-09, 7:19 pm
Chest day I didnt hhit my goal today but I did up the weight and set a new PR for myself so I am not to pissed off lol.

BB Bench 10-Bar
10-135
8-185
8-225
3-245 PR
21-115

Incline BB Bench 10-95
8-115
8-135
7 1/2-155 PR for reps
10-95

Dips 5-10,10,10,10,8 Oh yeah these are coming around great

Skullcrushers (when I do these I am seated straight up should I be doing these differently?)
10-50
8-70
6-90( A bit too much after the dips)
8-80
27-40

Tricep Cable Pushdowns 10-70
8-85
8-90
6-90
15-55

Overhead One-arm Tricep Extensions 8-20,25,25

Flat DB flyes 8-30,35,40

Incline DB Flyes 8-25,30,30

Calves 15 straight/out/in x 2

10 minutes of relaxed cooldown in treadmill

15 minutes of tanning (gots to get a tan on my white ass before I go to Maui)

Overall I felt really weak today on the W/O but I got it done. Hopefully next week, my last week of the bulk, I can put some good numbers up before I start my cut.

The Sun
07-31-09, 9:26 pm
nice job shamus! good bench there!

weedlewott
08-01-09, 10:01 am
Strong ass last two workouts man. I'm officially feeling like a little pansy. Thanks.

Shamus11B
08-04-09, 12:39 am
Well I missed the gym and two meals today, due a loss of a family pet. So not only does it suck to have missed the gym but I lost a family member. I will be hitting it hard tomorrow, taking out that anger and destroying my back and biceps.

weedlewott
08-04-09, 3:23 am
Well I missed the gym and two meals today, due a loss of a family pet. So not only does it suck to have missed the gym but I lost a family member. I will be hitting it hard tomorrow, taking out that anger and destroying my back and biceps.

I'm really sorry to hear that man. But you know as well as I do, life throws those curveballs at you. It's how you swing that makes all the difference. I know you and the wife are gonna be alright man. Like you said, just use the anger and focus it all into something productive. You're a strong dude. Physically and mentally. Do what you do best.

Shamus11B
08-07-09, 9:15 pm
I realize I havent posted this weeks W/O's but I have still been doing them just been crazy busy with thte last two weeks of school.

Tuesday
Wide Grip Chins 3-8
Behind the Neck Pulldowns 10-130 8-160,180 6-200 14-100
Seated Rows 10-130 8-160,220,220 21-100
Db Rows 10-60 8-75,105,110 PR 15-45
Straight Bar Curl 10-50 8-60,80,90 (7 Full reps,7 top half, 7 bottom half, 7 full reps)-40
Standing DB Hammer Curls 8-40,45,55
Alt Incline Curl 8-30,35
Calves and 5 miinute cooldown on treadmill

Thursday
Deficit Deads 10-bar 8-135,185,225,225 11-135
Shrugs 8-315,365,365,365 21-135
Reverse Flyes 10-25 8-30,35,35 13-20
Arnold Press 10-40 8-55,60,60 11-30
Lateral/front Raises SS 8-20,20,20,20
Upright Rows 8-80,90,100

Friday
Bench bar-8 10-135 8-185,225,225 23-105
Incline DB Press 10-35 8-45,60,70(7 reps) 18-30
Dips 10,10,8
Skull Crushers 10-40 8-60,80,90 23-40
Tricep Cable Pushdowns 10-60 8-85,85,100 27-40
Tricep Kickbacks 3-8 35
Incline Db Flyes 8-30,35,40
Abs 25 (crunches/sidebend left/sidebend right)x3

The cut starts monday folks may god have mercy on me because rage wont.

Firedrake
08-08-09, 1:51 am
You're damn right he won't have mercy on you -- he sureashell didn't on me when I was cutting . . . and won't next time, either!

Good looking work this week, bro. Are you going to be doing the four-day split with the cardio?

Shamus11B
08-08-09, 1:55 am
You're damn right he won't have mercy on you -- he sureashell didn't on me when I was cutting . . . and won't next time, either!

Good looking work this week, bro. Are you going to be doing the four-day split with the cardio?

I am basically gunna be doing everything the red team is. I got all the suppliments and I will be following the exact diet under rages supervision. So I am really stoked. Whatever he tells me to do I will be doing without fail. I have actually learned alot in my short amount of time in this iron game and how wrong I did this bulk I am finishing up. Next time I will be picking Rage's brain on that as well. Luckily i dont have any kids,or any other real big commitments besides work and the wife at this point in my life and I will be taking a semster off of school after 15 months straight so I can really focus on getting this fat off my ass.

weedlewott
08-08-09, 4:31 am
Oh oh. you're gonna be all little and what not... I'm stoked. Pics please Sir.

Shamus11B
08-08-09, 4:41 am
Oh oh. you're gonna be all little and what not... I'm stoked. Pics please Sir.

Well I dont knwo if I will be little but I sure the hell wont be fat anymore. If I get under 200lbs on this cut it will be the first time I was under 200lbs in about 7 or 8 years. Today I weighed in at 227.4 lbs and the trainer at the gym said I was 19.2 % BF. He said that couldve been thrown off by eating and drinking alot before that because it increases resistance on the electrical current. Since I ate 20 minutes before I came and had already drank about 3/4 of a gallon it mightve been high he said but I will say 19.2 until I know otherwise.

weedlewott
08-09-09, 2:05 am
Well I dont knwo if I will be little but I sure the hell wont be fat anymore. If I get under 200lbs on this cut it will be the first time I was under 200lbs in about 7 or 8 years. Today I weighed in at 227.4 lbs and the trainer at the gym said I was 19.2 % BF. He said that couldve been thrown off by eating and drinking alot before that because it increases resistance on the electrical current. Since I ate 20 minutes before I came and had already drank about 3/4 of a gallon it mightve been high he said but I will say 19.2 until I know otherwise.

Yeah. you'll be little. I mean think about it, you're already short. Lol. J/k man. If you get under 200, that'll be sick man. Watch out though. Vaze likes to call all men under 200lbs women. We all know you have that inferiority complex.

Firedrake
08-09-09, 2:49 am
I am basically gunna be doing everything the red team is. I got all the suppliments and I will be following the exact diet under rages supervision. So I am really stoked. Whatever he tells me to do I will be doing without fail. I have actually learned alot in my short amount of time in this iron game and how wrong I did this bulk I am finishing up. Next time I will be picking Rage's brain on that as well. Luckily i dont have any kids,or any other real big commitments besides work and the wife at this point in my life and I will be taking a semster off of school after 15 months straight so I can really focus on getting this fat off my ass.

Well, I dropped from 266 to 229 on that program between late October and the Cage, if that gives you any ideas. Ask him bunches of questions (I certainly do, even now).

Good luck!

The Sun
08-09-09, 8:24 am
good job shamus, you're pounding it just like your everyday job.

Shamus11B
08-10-09, 1:59 am
Yeah. you'll be little. I mean think about it, you're already short. Lol. J/k man. If you get under 200, that'll be sick man. Watch out though. Vaze likes to call all men under 200lbs women. We all know you have that inferiority complex.

Let her call me that but I will be looking GOOD, thanks for stopping by again Cory!


Well, I dropped from 266 to 229 on that program between late October and the Cage, if that gives you any ideas. Ask him bunches of questions (I certainly do, even now).

Good luck!

Jim I have already been bugging him lol. Oh well he is a wealth of knowledge and I intend to learn everything I can from him, stand by brother the cut starts tomorrow.


good job shamus, you're pounding it just like your everyday job.

Yeah I am just paying my daily dues man. Thanks for the support Sun.

Shamus11B
08-10-09, 2:01 am
Well Folks in about 13 to 14 hours when I wake up I will officially be Cutting. I already made my first 3 days worth of food and I am extremely stoked to start getting peeled. I think my daily dues just went up but I will pay them. Stay tuned because with Rage's help and ya'lls support I will be getting ripped for Maui.

weedlewott
08-10-09, 2:02 am
I will be getting ripped for Maui.

Punk. I wanna go to Maui...

Shamus11B
08-10-09, 2:07 am
Punk. I wanna go to Maui...

Well there are three very important steps you must follow to get to go to Maui like I am.
Step 1 get out of the Army or dont be a POG
Step 2 Get Married because otherwise you would have fun there
Step 3 Save up for 3 years for a honeymoon lol
Follow these three easy steps and you will get to go to Maui too.

weedlewott
08-10-09, 2:15 am
Well there are three very important steps you must follow to get to go to Maui like I am.
Step 1 get out of the Army or dont be a POG
Step 2 Get Married because otherwise you would have fun there
Step 3 Save up for 3 years for a honeymoon lol
Follow these three easy steps and you will get to go to Maui too.

1. Planning on it as soon as this enlistment is up if I don't see my 6.
2. See, I don't need to get married if I'm not going to have fun. I'll go while I'm single.
3. How about I just save up on my next deployment?
Ass.

Mr. Dead
08-10-09, 3:52 pm
I realize I havent posted this weeks W/O's but I have still been doing them just been crazy busy with thte last two weeks of school.

Tuesday
Wide Grip Chins 3-8
Behind the Neck Pulldowns 10-130 8-160,180 6-200 14-100
Seated Rows 10-130 8-160,220,220 21-100
Db Rows 10-60 8-75,105,110 PR 15-45
Straight Bar Curl 10-50 8-60,80,90 (7 Full reps,7 top half, 7 bottom half, 7 full reps)-40
Standing DB Hammer Curls 8-40,45,55
Alt Incline Curl 8-30,35
Calves and 5 miinute cooldown on treadmill

Thursday
Deficit Deads 10-bar 8-135,185,225,225 11-135
Shrugs 8-315,365,365,365 21-135
Reverse Flyes 10-25 8-30,35,35 13-20
Arnold Press 10-40 8-55,60,60 11-30
Lateral/front Raises SS 8-20,20,20,20
Upright Rows 8-80,90,100

Friday
Bench bar-8 10-135 8-185,225,225 23-105
Incline DB Press 10-35 8-45,60,70(7 reps) 18-30
Dips 10,10,8
Skull Crushers 10-40 8-60,80,90 23-40
Tricep Cable Pushdowns 10-60 8-85,85,100 27-40
Tricep Kickbacks 3-8 35
Incline Db Flyes 8-30,35,40
Abs 25 (crunches/sidebend left/sidebend right)x3

The cut starts monday folks may god have mercy on me because rage wont.

Great sessions!!! And, in regards to that last sentence... You're absolutely right... *LOL*

Shamus11B
08-10-09, 8:23 pm
Okay folks first day on the cut and I will tell you what, these suppliments really raise your body temp. And before everyone calls me a bitch lol for all the light weight alot of reps sucks when I am used to 5-8 reps lol. Well here goes.....enjoy my pain.

BB Neck Press W/U bar-10 95-10 115-10
Working 135-16 145-11 135-10 (first time doing these these are no joke man)

Incline DB Press W/U 35-10 50-10
Working 65-12 70-11 1/2

Flat DB Flyes W/U 25-10 35-10
Working 45-12 50-12

Seated Alt Curls W/U 25-10 30-10
Working 35-15 40-15 40-10

Standing Hammer Curls Working 35-13 30-14 ( are these supposed to be done at the same time,thats what I was doing??? because if so man this is gunna take awhile to get stronger on.)

Preacher Curl 55 to failure about 19 or 20 reps

45 minutes of cardio I believe just over 400 cals burned

Great W/O for me really had alot of focus and energy.

Firedrake
08-10-09, 8:31 pm
I sympathize with your pain, bro -- I've been there. I spent from October to April on this program, without the benefit of the new Cuts.

Get grindin', bro! You'll get it done.

weedlewott
08-11-09, 4:58 am
are these supposed to be done at the same time,thats what I was doing??? because if so man this is gunna take awhile to get stronger on.

Hammer curls work best if you do them alternating, but you can do them at the same time too. Alternate to get the focus and concentration aspect from them. I prefer doing Pinwheel curls where you come across your body with the DB. That's a solid workout though man. Sorry. I was busy going to the TMC, defending our country, and overlooking your paper. Otherwise, this woulda been my last stop today. Lol. Don't worry about the numbers as of yet though man. They'll come in time. Trust me. You'll get stronger as time goes on. The rep range is something to get used to, but before you know it, you'll be hitting the same weights as you were in the 5-8 range. Do it up big guy.

The Sun
08-11-09, 7:45 am
tough workout shamus, new exercises are always giving a hard time...

Shamus11B
08-11-09, 7:52 am
I sympathize with your pain, bro -- I've been there. I spent from October to April on this program, without the benefit of the new Cuts.
Get grindin', bro! You'll get it done.

I am hoping for profound results from this diet, and believe under the expert advice of Rage all the upcoming pain and sacrifice will be well rewarded. Thanks for your support Jim.


Hammer curls work best if you do them alternating, but you can do them at the same time too. Alternate to get the focus and concentration aspect from them. I prefer doing Pinwheel curls where you come across your body with the DB. That's a solid workout though man. Sorry. I was busy going to the TMC, defending our country, and overlooking your paper. Otherwise, this woulda been my last stop today. Lol. Don't worry about the numbers as of yet though man. They'll come in time. Trust me. You'll get stronger as time goes on. The rep range is something to get used to, but before you know it, you'll be hitting the same weights as you were in the 5-8 range. Do it up big guy.

Thanks Cory I thought Hammer curls were one at a time but I guess I will find out what Rage has in mind soon enough. Thanks for stopping by brother.


tough workout shamus, new exercises are always giving a hard time...

That Neck press is definitely interesting but I was actually doing it wrong lol. I was touching the weight to my throat when I shouldve been stopping 6 to 8 inches above it. Oh well atleast I know I am flexible in my shoulders.

machineman
08-11-09, 8:02 am
solid sessions, shamus.....trust me, I know the feeling of the weights being light! I was used to 3-5 rep range when I started! the high reps are killer! like it has been said, the weight will increase once you start to get used to the higher reps.....keep on the grind, brother, and the results will surely follow.....good luck on your cut and I will be keeping a close eye on ya!!!

Mr. Dead
08-11-09, 5:12 pm
Great session!!! Don't worry about the numbers... They'll come... As long as you're givin' the effort, the numbers will come...

Shamus11B
08-11-09, 5:57 pm
solid sessions, shamus.....trust me, I know the feeling of the weights being light! I was used to 3-5 rep range when I started! the high reps are killer! like it has been said, the weight will increase once you start to get used to the higher reps.....keep on the grind, brother, and the results will surely follow.....good luck on your cut and I will be keeping a close eye on ya!!!

Hell yeah keep me in check brother.


Great session!!! Don't worry about the numbers... They'll come... As long as you're givin' the effort, the numbers will come...

Oh I dont think I will worry about the numbers anymore especially after this first weeks leg day, just WOW.