Next time I see someone getting crushed by a bench I will let them die.

Since I was in the bottom of squat and didnt think about form instead of thinking about saving dude I pushed up with balls of feet instead of heel/hip drive and slightly tore anterior tib and have a 9.5cm x 5cm hematoma now...no leg work for 2-4 weeks

Fuck retards at the gym, fuck.

Only good thing is that I have been icing my leg for the last week and a half prior to going to the Dr today because it was hurting pretty bad and still is

wow that fucking sucks, but karma will help you out and you should get a blowjob from a girl at a random point in your life for doing something like that imo

You get em Sheriff.

Gonna be focusing on upper body for the next bit it seems...and I cant really even do cardio since it all uses the muscle...


I guess I can also work on flexibility too

fk

Medication is giving me the side effects that say to stop taking immediately and contact doctor...bitch shoulda just listened to me and given me what I know works

Starting to heat and wrap the area up, this sucks...

Looks like I might just be doing situps/pushups and stretches for the next while since even getting to the gym and doing the stairs is a bitch

work on those RAMBO FOREARMS
ps. still hate you

lol @ rambo forearms

and super samesies ms menorah

How do you know it's tore? The Dr said it? That sucks either way.

Dr said it was a slight tear :-\

Yikes, sorry bro.

I was waiting for you to say though after you got to the guy, he yelled at you for trying to help.

Then I'd have been super pissed.

I didnt think I would say this but I miss the gym and its only been 2 days since I went...taking off till monday then beginning upper body work and no leg work

It's very addictive

Very true

So anyone have recommendations on a plan for upper body for the next 2 weeks?

Pull ups/Chin Ups and lots of dumbbell work.

I was meaning more along the lines of breaking up days into say bi/tri/chest/back/etc

obv lotsa dumbells and dips

My bad.

Do chest shoulders and tri's on day. Back Bi's on the other.

Or go Chest/Back one day, and then Bi's/Tri's Shoulders the other.

I like the first combo better, makes more sense imho.

Yeah that was kinda what I was thinking about doing M T Th F since I wont be even doing cardio since that aggravates the leg issue...might try doing some light leg work in another week since since not doing leg work since last friday I have noticed it feeling better, and this entire week off too...

Well did dumbell presses today for the first time in a long ass time

35x20, 45x20, 55x15, 60x10, 70x10, 80x5

Prolly coulda gone higher/more if I had not over repped the lower sets...

Also did fly's 30x10 35x10 40x10, dips, mil press 45x10 65x8 85x8 105x6 115x4, tri extensions 35x10 40x10 45x10, dumbell side bends 45x20/50x20 I think that I could go heavier with them just I wanted to see how it feels later today/tomorrow

Weight update: 285-290 depending on when I weigh myself

I'd probably do like a 3x a week or 2x a week split.
Like Back/Chest on T and F do Shoulders/w/e else you want..arms I guess..i hate bi training.

Yeah I think I am gonna do it Chest/Tri/Shoulder Monday and Thursday and then Back/bi on Tuesday/Friday

Dont really have a ton of specific exercises planned for tomorrow, but figure bb curls, db curls, db rows, wat else

Pull ups. Lots of them. Pullups and chin ups. Also do rows, t-bar pulls (forget the technical name)....lawnmowers, in and out curls...preachers...dunno, too drunk to think of others right now.

Pullup = chin up I thought...sadly cant do T-bar row's since if I remove a barbell from a machine I could get kicked out of the gym on campus, and yeah preachers I guess

They are but they aren't. It's all about hand placement (together or further apart) and whether or not your palms are facing inwards/outwards. Those change up the exercise tremendously.

And that's whack you can't do t-bars....iso you to get a real gym.

Im sure if a real gym was free like the one on campus I would be there

I can safely say do not do them that many times a week. Never underestimate rest days.
Just stick to compound movement, isolated movements are for pussies.

pussies with injured leg that cannot do lowerbody

this routine is just until I get leg healed and begin 5/3/1

Did quad/ham machines this morning and adductors...I lol'd @ the leg press machine since it goes up to 505 with all the weight involved and I had to do 2 sets of 20 reps before I felt somewhat tired...


Made sure that whatever I did did not affect the anterior tibia that I slightly tore and is almost better, I think that it is just the walking/biking/squats that utilize it and will keep off them for the rest of this week and possibly next week

Also going to get straps I think so that I can do shrugs with dual overhand grip instead of switching one back for grip/support just to use on the heavy sets and possibly on deads when they start getting really heavy

DB Press: 40x10 50x10 60x10 70x8 80x7
DB fly: 30x10 35x10 40x10
BB incline: 135x8 155x5 155x8
BB Mil press: 45x10 65x8 95x8
DB shoulder press standing: 30x8 35x8 40x8
DB side bends: 60x20 70x15
DB tri extension: 40x10 50x9
skull crushers (just counting weights on not bar since ez curl bar weight): 30x10 50x8 50x6

Feel pretty good now, sure the soreness will set in later...the side bends are a whore when you hit around 15 reps

Good mornings: 65x10 85x10 135x10 185x8 185x8
Shrugs: 135x8 225x8 265x8 315x5 345x3
BB curls: 55x8 75x8 95x8
Preacher (just plates): 10x8 20x8 40x10 40x8
Rev Preach: 10x8 20x5
Kroc row: 60x15 70x12 80x12 90x12
Machine row (LOL): 80x10 100x10 120x10 140x10 160x10 180x10 200x10 ( why I did them but I guess I felt I had not worked my back enough)

Might of done one other thing I cant think of atm, feel p good now, off till M

Muscle feels like it is getting better in lower leg still, so next week will still be just upper body no squats or anything till the week after which will be 3 weeks from seeing doc, roughly 4-5 since I injured it I believe.

Well leg was feeling better until I was carrying a box of shit into house in PA from CT and slipped on some ice nailing the muscle and cutting open my leg/knee


Worst luck USEast here.

that IS bad luck m8.

DB Press: 40x8 50x8 60x8 70x8 85x6
DB fly: 30x10 35x10 40x8
BB incline: 95x10 135x8 155x8 155x8
BB Mil press: 65x8 75x8 95x8 115x6
DB shoulder press standing: 30x8 35x8 40x6
DB side bends: 60x20 70x15
DB tri extension: 40x10 45x10 50x10

Feel kinda sore, sure it will get worse as the day progresses...I think I could prolly get 90's or 95's on DB press if I went with just trying for 3-5 reps...might debate trying it thursday but not sure if I should maybe go for 90/95x3 then drop down to maybe 60-70 and go till fail?

Good mornings: 135x10 155x8 175x8 205x8
Shrugs: 135x8 225x8 275x8 315x8(S) 365x3(S)
BB curls: 55x8 75x8 95x6
Preacher (just plates): 10x8 20x8 40x10 50x8
Rev Preach: 10x8 20x5
Kroc row: 65x15 75x15 85x12 95x12

Did forearm/wrist shit too with light DB also

leg update? waiting to see next lower body workout ofc.

Still feels not right...been heating daily 20 on 40 off roughly for the last 2 weeks, depending on how it feels sunday i might try light lifting on it next week, or take the week off legs again, dont want to rush into it and be out of legs even longer

Yeah you don't want to go hard on an injury GL with getting back into the swings of things leg-wise

I think it will be easier now that I'm not going to be squatting 3x a week and just dead one day and squat another...but gonna drop at least 20-30lbs on both lifts when I do start after a week or two at low weights to get back in the swing of things

let em die

pretty sure i told you that 6 months ago

Listen here buddy, at that point I had just started that program and if I had tried to change it up I proalbey would of slowed down my lifting whereas now I know I have the ability to kinda rest and then get right back into lifting...

But its the thought that counts?

DB press: 40x8 55x8 65x8 75x5 90x3 55x8
DB shoulder press standing: 25x8 30x8 35x8
DB side shoulder raises (donno real name): 10x8 15x8 15x5
DB fly: 25x10 30x10 35x8
Skull crushers (JP): 30x8 50x8 50x8(then rep press to almost fail)
BB Bench: 135x8 135x8 135x8 135x8
DB tri extension: 40x10 45x10
DB side bends: 65x20 75x17

Did them in that order too...sometimes it feels like too much but then I

Only did light on the bench since I felt somewhat dead already and just wanted to kinda cool down slightly

Good mornings: 135x10 185x8 205x8 205x8
Shrugs: 135x8 225x8 275x8 315x8(S) 365x3(S)
BB curls: 55x8 75x8 95x8 95x5
Preacher (just plates): 10x8 20x8 40x10
Rev Preach: 10x8 20x5
Kroc row: 65x20 75x15 90x15

Did forearm/wrist shit too with light DB also

Was planning on doing more but I had to leave due to some dbag to whom I have nicknamed rep boy was there wearing khakis and only does micro reps which barely move the weight and he was basically mooning me the entire time I was working out and making me sick to my stomach...why did we do away with eugenics

Good job so far Dan, i don't like that much volume personally.

Good job on the kroc rows, they're a bitch amirite?

Well up unil around rep 10 they are np, but it seems like hitting 10 is like getting punched in the nuts, and i think imma test out next week doing light leg work, ie leg press and seated/standing calf raises since they indirectly hit that area when flexing

DB press: 55x8 65x10 75x10 95x3 55x12
BB mil press: 65x8 85x8 95x8 105x5
DB shoulder press standing: 25x8 30x8 35x8 40x6
DB side/front shoulder raises (donno real name): 10x10 12.5x10
DB fly: 25x10 30x10 35x10 40x10
DB side bends: 70x20 80x20

Did seated calf raises for light weight, and squats with just the bar for 10-12 reps each just to see how I feel...not sure yet

Yep, you know i am here for ya buddy

however i am still taking this page