10/7 weight =65kg
10/21 weight = 66kg
11/1 weight= 66.25kg
“Do you see this?” grabs bellyfat “This is protein!”
So there’s an Indian fellow at my Gym. This is somewhat strange 'cuz I live in Japan and there’s not so many foreigners around. Anyway, probably 'cuz we both speak English, the guy is always around me talking and talking (almost never lifting) and ALWAYS giving advice.
Anyway, the other day in the locker room he sees me drinking a shake and asks, “is that protein?”
“yeah”
“Gambit! This is very bad! You should not drink!”
“ummm…why?”
“Do you see this?” lifts shirt and grabs bellyfat “This is protein!!”
Just thought I’d share
[quote]Gambit_Lost wrote:
10/7 weight =65kg
10/21 weight = 66kg
11/1 weight= 66.25kg[/quote]
11/8 weight=66.5kg
11-4-06
TBT WEEK 1 #1:
3x5 60sec rest
Flat bb bench 80kg/5, 80/5, 80/5
Seated Cable rows: 80/5, 80/5 (bad form), 70/5
back squats 100/5, 100/5, 100/5
Sumo deads 88/5, 88/5, 88/5
db hammer curls 34/5, 34/5, 34/5
Standing calf raises, 65kg/10, 85/5, 95/5 (first time I did a calf raise for a few years and I underestimated myself quite a bit)
11-7-06
TBT Week 1 #2
3x8 90sec rest
incline db bench 60kg/8, 60/8, 60/8
db upright rows 24/8, 24/8, 24/8
front squats: 50/8, 50/8, 50/8
good mornings 63/8, 63/8, 63/8
bb curl 28/8, 28/8, 28/7
dips BW (body weight)/13, bw/13, bw/13
11-10-06
TBT Week 1 #3
2x15 120sec
Decline DB bench 48kg/15, 48/15
cable pulldowns: 54.5/15, 54.5/15
Stepups: 58/15, 58/15
Deadlifts: 68/15, 68/15
Seated calf raises: 108/15, 108/15
BB lying tri ext: 28/15, 28/12
also I did a bit of cardio, but i’ve given up logging it here.
[quote]Gambit_Lost wrote:
Gambit_Lost wrote:
10/7 weight =65kg
10/21 weight = 66kg
11/1 weight= 66.25kg
11/8 weight=66.5kg
[/quote]
11/15 weight=67.5kg
TBT Week 2
11/12/06
goal=3x5 60sec rest, Antagonistic
A1 Flat BB Bench 82.5/5 x3
A2 Seated cable rows 75/5 x3
B1 Back Squats 102.5/5 x3
B2 Sumo deads 90.5/5 x3
C1 db hammer curls 38/5, 38/5, 38/3
C2 Standing Calf raises 95/5 x3
D db eternal rotation 5kg/5
11/14/06
goal=3x8 90sec rest, antagonistic
A1 incline db press 60/8, 60/8, 60/9
A2 db upright rows 28/8 x3
B1 Front squats 50/8 x3
B2 Dips BodyWeight/14 x3
C1 Good Mornings 65.5/8 x3 (bad form @ end)
C2 BB curl 28/8 x3
11/16/06
goal=2x15 120sec rest, antagonistic
A1 Decline DB bench 48kg/15, 48/16
A2 cable pulldowns 54.5/15 x2
B1 Preacher lying tri-ext 28/15 x2
B2 seated calf raise 118/15 x2
C1 Step-ups 58/15 x2
C2 Deadlifts 73/15 x2
C2
Sholder issue.
My left sholder has been giving me trouble. The front part about where the are and sholder meet hurts when I do certain movements. When I first noticed it I thought I had slept “badly” on the arm…but the pain has continued for about a week and a half now. I tried doing low-weight db external rotations thinking it might be because of weakness…this did help the next day, but then the pain came back.
The problem doesn’t seem acute yet, and I’d like to keep it from getting there if I can…any advice? Any noob mistakes I may be making?
Regarding the shoulder, be sure to eat a lot of fish oil (like Flameout, or similar), as it’s both good for your joints as well as keeping inflammation down. Also you want to take it easy on the shoulder for a while, and if you start feeling pain, be very careful. The worst sprains I’ve had have taken up to two months to heal completely.
Also, if the pain persists, and it feels like a joint, rather than muscle, problem, I’d suggest eating a glucosamine & chondroitin supplement for a few weeks and see if it helps.
[quote]steinnes wrote:
Regarding the shoulder, be sure to eat a lot of fish oil (like Flameout, or similar), as it’s both good for your joints as well as keeping inflammation down. Also you want to take it easy on the shoulder for a while, and if you start feeling pain, be very careful. The worst sprains I’ve had have taken up to two months to heal completely.
Also, if the pain persists, and it feels like a joint, rather than muscle, problem, I’d suggest eating a glucosamine & chondroitin supplement for a few weeks and see if it helps.[/quote]
Thanks a lot for the advice.
[quote]Gambit_Lost wrote:
Gambit_Lost wrote:
Gambit_Lost wrote:
10/7 weight =65kg
10/21 weight = 66kg
11/1 weight= 66.25kg
11/8 weight=66.5kg
11/15 weight=67.5kg[/quote]
11/22 weight=68kg
11-19-06
TBT Week:3 #1 4x5 60sec
Deads 83kg/5 x4
SS grip pullups bw/5 x4
incline bb bench 25/5 x3 + 25/3
db curls 38/5 + 34/5
back squats 80/5 x4
db millitary press 38/5 x4
db external rotation 5kg/5 x4
11-21-06
TBT week:3 #2 4x8 90sec rest
BB squats 90/8 x4
seated cable rows 70/8 x8
glute/ham raises bw/8 x4 (lots of arm)
millitary press 38/8, 38/8, 38/7, 28/7
db curl 15/8 x4
lying db tri ext 30/8 x4
11-23-06
TBT W:3, #3: 3x15 120sec rest
Lunges 42/15 x3
DB flat bench 60/15, 60/15, 60/12
Good mornings 48x15 x3
BB bicep curl 23/15 x3
dips bw/15, bw/15, bw/11
standing calf raises 85/15 x3
Busy as hell and not resting enough and I’m feeling it everytime I get in the gym.
Keep it up bro.
On the shoulder dont take it light be proactive imn its health they can be a hell of a prob if you allow then. Keep up with the rehab/prehab work.
Plenty of light ex rotations, sholder horns etc. light but do them
Could be the heavy days the 5 rep and below days bothering you the most being a new trainee??? that a question I suppose. The tissue joints, tendons, and supporting musculature just not ready/prepared for heavy loads.
Check out many of the works By EC and MR namely EC’s latest shoulder savers article
Keep rollin bro’
Phill
[quote]Gambit_Lost wrote:
10/7 weight =65kg
10/21 weight = 66kg
11/1 weight= 66.25kg
11/8 weight=66.5kg
11/15 weight=67.5kg
11/22 weight=68kg
[/quote]
11-29 weight=68kg
[quote]Phill wrote:
Keep it up bro.
On the shoulder dont take it light be proactive imn its health they can be a hell of a prob if you allow then. Keep up with the rehab/prehab work.
Plenty of light ex rotations, sholder horns etc. light but do them
Could be the heavy days the 5 rep and below days bothering you the most being a new trainee??? that a question I suppose. The tissue joints, tendons, and supporting musculature just not ready/prepared for heavy loads.
Check out many of the works By EC and MR namely EC’s latest shoulder savers article
Keep rollin bro’
Phill[/quote]
Thanks a lot man. I’ll definately keep on the sholder. It seems to be giving me less pain these days, but still gives me shots with certain movements, I’ll keep on it. Thanks for the articles, I’ll look into them.
[quote]steinnes wrote:
Regarding the shoulder, be sure to eat a lot of fish oil (like Flameout, or similar), as it’s both good for your joints as well as keeping inflammation down. Also you want to take it easy on the shoulder for a while, and if you start feeling pain, be very careful. The worst sprains I’ve had have taken up to two months to heal completely.
Also, if the pain persists, and it feels like a joint, rather than muscle, problem, I’d suggest eating a glucosamine & chondroitin supplement for a few weeks and see if it helps.[/quote]
I’d eat fish oil, glucosamine and chondroitin every day, forever. Do external rotations every day you lift. I found most of my shoulder problems disappeared when I quit using barbells. Dumb bells all the way. It makes you stimulate and strengthen those stabilizer muscles.
Try having your palms face inward (as opposed to forward) when doing overhead presses, if you do them. When doing bench presses (and please, quit using the smith machine!), keep your elbows pinched in at your sides, not flared out like a cross.
If you continue noticing weight gains, body mass gains and rep gains, you’ve made progress. If not, then consider changing something. You should be making gains for a few more months, just the way you are lifting. If you feel hungry, eat.
Don’t starve yourself, just because your diet says you’ve eaten enough. I’ll give you a fantastic recipe. one cup skim milk, one cup yoghurt, one cup strawberries, one cup blueberries, three scoops protein. Blend. An excellent post workout dessert.
Good luck.
[quote]Gambit_Lost wrote:
10/7 weight =65kg
10/21 weight = 66kg
11/1 weight= 66.25kg
11/8 weight=66.5kg
11/15 weight=67.5kg
11/22 weight=68kg
11-29 weight=68kg[/quote]
12/6 weight 68.5kg
[quote]kroby wrote:
steinnes wrote:
Regarding the shoulder, be sure to eat a lot of fish oil (like Flameout, or similar), as it’s both good for your joints as well as keeping inflammation down. Also you want to take it easy on the shoulder for a while, and if you start feeling pain, be very careful. The worst sprains I’ve had have taken up to two months to heal completely.
Also, if the pain persists, and it feels like a joint, rather than muscle, problem, I’d suggest eating a glucosamine & chondroitin supplement for a few weeks and see if it helps.
I’d eat fish oil, glucosamine and chondroitin every day, forever. Do external rotations every day you lift. I found most of my shoulder problems disappeared when I quit using barbells. Dumb bells all the way. It makes you stimulate and strengthen those stabilizer muscles.
Try having your palms face inward (as opposed to forward) when doing overhead presses, if you do them. When doing bench presses (and please, quit using the smith machine!), keep your elbows pinched in at your sides, not flared out like a cross.
If you continue noticing weight gains, body mass gains and rep gains, you’ve made progress. If not, then consider changing something. You should be making gains for a few more months, just the way you are lifting. If you feel hungry, eat.
Don’t starve yourself, just because your diet says you’ve eaten enough. I’ll give you a fantastic recipe. one cup skim milk, one cup yoghurt, one cup strawberries, one cup blueberries, three scoops protein. Blend. An excellent post workout dessert.
Good luck.[/quote]
Thanks so much for all the advice!
[quote]Gambit_Lost wrote:
10/7 weight =65kg
10/21 weight = 66kg
11/1 weight= 66.25kg
11/8 weight=66.5kg
11/15 weight=67.5kg
11/22 weight=68kg
11-29 weight=68kg
12/6 weight 68.5kg
[/quote]
12/13 weight=68.5kg
[quote]Gambit_Lost wrote:
10/7 weight =65kg
10/21 weight = 66kg
11/1 weight= 66.25kg
11/8 weight=66.5kg
11/15 weight=67.5kg
11/22 weight=68kg
11-29 weight=68kg
12/6 weight 68.5kg
12/13 weight=68.5kg[/quote]
1/2 weight=70.5kg
Holidays over here and the gym is closed… so I used the 2 15kg dbs I’ve got laying around my apartment to try this routine out yesterday.
a1: pushups (holding dbs) x30
a2: bent over db rows x15
a3: “thrusters” x10
a4: straight legged deadlift x10
this routine x4 with 120sec rest
b1: bi curls x10
b2: overhead db extension (one db) x20
this x3 with 120sec rest