Both shoulders hurt, especially the left one. I got an old man injury to my upper left back around/underneath the shoulder blade last thursday. I call it that because I wasn't doing anything. I sneezed and I strained something and it has been hurting for days.
Wait what???? We are NOWHERE near old my man! Right????
I'm 10 years older than you turds and I don't do all that. My knees suck, but I hop out of bed and move pretty good. Losing weight and changing my diet was a game changer.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
325 x 10 pause on last rep
250 x 10 pause on last rep
Upper back is still bothering me a bit, but this went well enough. A little bit tougher than I would like, but about what I would have expected for not pushing for a little over a month.
Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
325 x 10 pause on last rep
250 x 10 pause on last rep
Upper back is still bothering me a bit, but this went well enough. A little bit tougher than I would like, but about what I would have expected for not pushing for a little over a month.
Still a good day. You will build from here as your back keeps getting better
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
Warm up
stretching
shoulder circles
Mini band external rotation
10 x 5 each side
Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
250 x 10 pause on last rep
Didn't go heavier since I was alone and it was the middle of the night and things were feeling unusually heavy from the start. Still better than skipping again.
My upper back thing is still hurting (not near as bad) after almost a month, so I must have done something worse than just tweak it like I had originally thought.
Didn't go heavier since I was alone and it was the middle of the night and things were feeling unusually heavy from the start. Still better than skipping again.
My upper back thing is still hurting (not near as bad) after almost a month, so I must have done something worse than just tweak it like I had originally thought.
Time to bust out a rumble roller or a lacrosse ball and break that shit up!
Warm up
stretching
shoulder circles
Mini band external rotation
10 x 5 each side
Band Press downs
10 x 5
Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
325 x 11 pause on last rep
250 x 15 pause on last rep
For the lulz, I threw on Mr. Scoops. That is my INZER black double denim, grid stitched 3" scoop neck horse collar bench shirt. That set up used to be referred to as "The Terminator" when double denims were the thing to have. It's always been too big on me and even though I'm fatter now, it still is. I didn't set the shirt or belt it in, so I was able to touch with 135. I haven't been in any kind of shirt in a long time, so this was a fun diversion in the middle of the workout. I didn't include those reps in the summary because I was just messing around.
For the lulz, I threw on Mr. Scoops. That is my INZER black double denim, grid stitched 3" scoop neck horse collar bench shirt. That set up used to be referred to as "The Terminator" when double denims were the thing to have. It's always been too big on me and even though I'm fatter now, it still is. I didn't set the shirt or belt it in, so I was able to touch with 135. I haven't been in any kind of shirt in a long time, so this was a fun diversion in the middle of the workout. I didn't include those reps in the summary because I was just messing around.
I remember years ago when I first started following EliteFTS and Westside, denim equipment was on it's way out and you could find plenty of articles and discussions about it.
Before I started competing, I tried single ply equipment. Got all of Inzer's nicest single ply shirt/Deadlift & Squat suits. It wasn't for me and I went RAW; however, it really was fun to play around with! Even the single ply briefs gave great hip support when Pulling/Squatting. You didn't get much out of the single ply briefs; yet, they still gave the hips/low back great structural support.
Yeah, double denim shirts and canvas squat suits were the thing to have and then some more advanced poly stuff came out. Then Poly was the thing to have and a lot of different polys came about. Then Inzer put out their hybrid canvas poly suit. Velcro straps on suits was also game changing.
Warm up
stretching
shoulder circles
Mini band external rotation
10 x 5 each side
Band Press downs
10 x 5
Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
325 x 12 pause on last rep
250 x 5*
*I called it there. I intended on doing more reps as per usual, but I could feel my triceps gassing out fast and since I have no spotter, I called it. I spent some hours earlier in the day helping a friend renovate a house to get it ready for move in. Heat, not enough water and working overhead hanging drywall on the ceiling probably took more toll than I had hoped. After all, why have a drywall jack when it's only an 8 foot ceiling and I can just hold the sheet rock overhead. Half inch mutha fuckas! IYKYK
Warm up
stretching
shoulder circles
Band Press downs
10 x 5
Camber Bar Curls
50 x 10 x 5
High pulley cable rows
130 x 10 x 5
Also some random sumo deadlifts with 250 mostly for form. I haven't done any kind of curls in probably a year and a half because it seems every time I start to work into them, I get nagging elbow pain. So, I'm gonna try to add them back and gonna keep them light just to see how it does. I figure at this point, light weight will be better than no weight.
Warm up
stretching
shoulder circles
Mini band external rotation
10 x 5 each side
Band Press downs
10 x 5
Camber Bar Curls
50 x 10 x 5
Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
325 x 12 pause on last rep
250 x 15 pause on last rep
Originally Posted by BigChrisF
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