I personally dont like jack3d. but that's just me.

7

This post has been edited by 7_Deadly_Sins on Tue - May 28 2013 - 22:00:12

What are you doing for shoulder mobility? Have you tried the broomstick method? How did it get hurt to start with?

Also I'm very happy and proud that you are under 200, that's awesome man! Congrats!

no injury, just shitty ROM

this is my friday routine, i actually love it, and it makes me feel strong as fuck

format is half alternating singles and then half both arms
so for example a set of 12 is 6&6 alternating and then 6 with both arms

1:
standing db shoulder press 12x15, 12x20, 10x25, 8x30, 6x35, 4x40, 4x45

2 & 3 super:
standing db curls 12x15, 10x20, 8x25, 6x30, 4x35, 2x40
standing single db overhead tricep extension 12x25, 10x30, 8x35, 6x40, 4x45, 2x50

4 & 5 super:
abs and shit

http://www.youtube.com/watch?v=KoGtrEcsqPQ


Skip to like 3:20
Do that, it helps a ton. Dont stop do it in one fluid motion.

that looks hard but fun. Did you make it?

i did this just today actually with an 8 lb body bar

also
http://www.youtube.com/watch?v=5nSgHAL4w3E

no
i love the challenge though, going +5 lbs if you are successful on the previous set with no break in reps

current weight 193.0 (-1.6 week)
current body fat 19.1% (-0.9% week)

still the top dog

BMI = 29.3

Which by the way, given your age and lack of preexisting conditions, is a diagnosis of "weight maintenance," which means it is of no consequence anymore

results:

current - 6/10/13

weight: 191.4
body fat: 18.7%
bmi: 29.1

chest: 40 1/2"
waist: 37 1/2"
hip: 38 3/4"
thigh: 22 1/4"
arm: 14 1/4"

previous - 5/13/13

weight: 198.6
body fat: 20.7%
bmi: 30.1

chest: 41 3/4"
waist: 39 3/4"
hip: 40 1/4"
thigh: 23"
arm: 14"

previous - 4/16/13

weight: 200.8
body fat: 21.4%
bmi: 30.5

chest: 41 1/2"
waist: 40"
hip: 40 3/4"
thigh: 23 1/4"
arm: 14"

previous - 3/19/13

weight: 206.8
body fat: 22.8%
bmi: 31.4

chest: 42"
waist: 41"
hip: 41 1/4"
thigh: 23"
arm: 14"

previous - 2/19/13

weight: 210.2
body fat: 27.1%
bmi: 32

chest: 43 1/4"
waist: 41"
hip: 41 1/2"
thigh: 23 1/4"
arm: 13 1/2"

previous - 1/22/13

weight: 215.6
body fat: 27.8%
bmi: 32.7

chest: 43"
waist: 43 1/4"
hip: 41 1/4"
thigh: 23 1/2"
arm: 14"

previous - 12/4/12

weight: 221.6
body fat: 29.7%
bmi: 33.7

chest: 43 3/4"
waist: 45"
hip: 43"
thigh: 23 1/4"
arm: 14 1/4"

previous - 11/6/12

weight: 226.2
body fat: 31%
bmi: 34.4

chest: 44 1/2"
waist: 46 1/4"
hip: 44 3/4"
thigh: 23 1/4"
arm: 14 1/4"

initial - 10/9/12

weight: 231.6
body fat: 30.6%
bmi: 35.2

chest: 45 1/4"
waist: 47"
hip: 45 1/4"
thigh: 24"
arm: 14 1/4"

total progress since initial assessment

weight: -40.2 lbs
body fat: -11.9%
bmi: -6.1

chest: -4.75"
waist: -9.5"
hip: -6.5"
thigh: -1.75"
arm: same"

this 4 week stretch was 5.2 lbs of fat loss and 1.6 lbs of lean mass loss

macros

190 protein (no change)
230 carbs (no change)
65 fat (no change)

outlook

continuing the hypertrophy routine and incorporating legs back in on wednesdays
resumed deadlift again 1x5 last week and it went pretty well
going to start squatting again in some compacity (not necessarily shit ass smith machine) to hopefully get some lean mass back that i clearly lost in my lower body
also continuing my daily mobility warmups and wednesday morning yoga

misc

bp 110/56
resting heart rate 66 bpm

wed morning yoga
wed evening mobility

deadlift
185x5
205x1

before/after pics would be fitting

1:
standing db shoulder press 12x20, 12x25, 10x30, 10x35, 8x40, 6x45, 4x50

2 & 3 super:
standing db curls 12x20, 10x25, 8x30, 6x35, 4x40
standing single db overhead tricep extension 12x35, 10x40, 8x45, 6x50, 4x55


getting stronger here

Gz on curls and tri's gotta work on dem guns

current weight 190.2 (-1.2 week)
current body fat 18.5% (-0.2% week)

squats

155x5
155x5
205x5
215x3 pr
235x1 pr

wed morning yoga
wed evening mobility

deadlift
185x5
225x1 pr

friday fun

standing db shoulder press 12x20, 12x25, 10x30, 10x35, 8x40, 6x45, 4x50

last week i had to stop on the last set (did 2 singles, did 1 both arm, rest, last rep) -- this week i nailed it

standing db curls 12x20, 10x25, 8x30, 6x35, 4x40
standing single db overhead tricep extension 12x35, 10x40, 8x45, 6x50, 4x55

current weight 187.6 (-2.6 week)
current body fat 18.3% (-0.2% week)

these stats are arguable because i weighed in fasted for over 8 hours due to skipping lunch working on an involving project at work
but, whatever

wed morning yoga
wed evening mobility

deadlift
205x5
255x1 pr

squats

195x5
205x5
205x3
255x2 pr

still a bit tender from mondays workout
did mobility work and decided to pr attempt on bench for fun and since my chest and arms are well rested
had no idea what to expect

155x3 warmup
205x1
225x1 pr

i would say i could have moved about another 10 lbs beyond this
pretty happy with it
next week im on vacation and not likely to make any updates

current weight 192.2 (+4.6 / 2 weeks)
current body fat 19.1% (+0.8% / 2 weeks)

post vacation mini bulk complete
my dietary fat intake was literally triple digit every day from all dat der restaurant food
aint even mad

decided on my own accord to start a new novice program -- and got the trainers blessing

stronglifts 5x5

workout a

squat 5x5
bench 5x5
bb row 5x5

workout b

squat 5x5
ohp 5x5
deadlift 1x5

axbxa, bxaxb

real simple

(unavoidable modifications - smith machine squat/bench, db ohp)

sl 5x5 day 1

squat
85x10 warmup
215x5
215x5
215x5
215x5

bench
105x10 warmup
175x5
175x5
175x5
175x5

bb row
--ran out of time, will do this tomorrow

nice progress

bb row
75x10 warmup
115x5
115x5
115x5
115x5

sl 5x5 day 3

front squat
65x10, 115x5 warmup
165x5
165x5
165x5
165x5

db ohp
25x8 warmup
45x5
45x5
45x5
45x5
45x5

deadlift
115x10 warmup
225x5

notes: set the deadlift based on being close to my squat, but it seemed surprisingly easy. excited to see that progress next week

dont try to overdo the deads, can lead to back probs ofc

its 1 set
bad form leads to back probs

sl 5x5 day 5

squat
105x10 pause / warmup
220x5
220x5
220x5
220x5

+5 progress per work set, +20 warmup

bench
105x10 pause / warmup
180x5
180x5
180x5
180x5

+5 progress per work set

bb row
75x10 warmup
125x5
125x5
125x5
125x5

+10 progress per work set

results:

current - 7/15/13

weight: 190.8
body fat 18.7%
bmi 29.1

chest: 40 1/4"
waist: 37 1/4"
hip: 39 1/4"
thigh: 23"
arm: 13 3/4"

previous - 6/10/13

weight: 191.4
body fat: 18.7%
bmi: 29.1

chest: 40 1/2"
waist: 37 1/2"
hip: 38 3/4"
thigh: 22 1/4"
arm: 14 1/4"

previous - 5/13/13

weight: 198.6
body fat: 20.7%
bmi: 30.1

chest: 41 3/4"
waist: 39 3/4"
hip: 40 1/4"
thigh: 23"
arm: 14"

previous - 4/16/13

weight: 200.8
body fat: 21.4%
bmi: 30.5

chest: 41 1/2"
waist: 40"
hip: 40 3/4"
thigh: 23 1/4"
arm: 14"

previous - 3/19/13

weight: 206.8
body fat: 22.8%
bmi: 31.4

chest: 42"
waist: 41"
hip: 41 1/4"
thigh: 23"
arm: 14"

previous - 2/19/13

weight: 210.2
body fat: 27.1%
bmi: 32

chest: 43 1/4"
waist: 41"
hip: 41 1/2"
thigh: 23 1/4"
arm: 13 1/2"

previous - 1/22/13

weight: 215.6
body fat: 27.8%
bmi: 32.7

chest: 43"
waist: 43 1/4"
hip: 41 1/4"
thigh: 23 1/2"
arm: 14"

previous - 12/4/12

weight: 221.6
body fat: 29.7%
bmi: 33.7

chest: 43 3/4"
waist: 45"
hip: 43"
thigh: 23 1/4"
arm: 14 1/4"

previous - 11/6/12

weight: 226.2
body fat: 31%
bmi: 34.4

chest: 44 1/2"
waist: 46 1/4"
hip: 44 3/4"
thigh: 23 1/4"
arm: 14 1/4"

initial - 10/9/12

weight: 231.6
body fat: 30.6%
bmi: 35.2

chest: 45 1/4"
waist: 47"
hip: 45 1/4"
thigh: 24"
arm: 14 1/4"

total progress since initial assessment

weight: -40.8 lbs
body fat: -11.9%
bmi: -6.1

chest: -5"
waist: -9.75"
hip: -6"
thigh: -1"
arm: -1.5"

this 5 week stretch was basically maintenance levels of weight and body fat with some minor positive inches movement here and there

macros

200 protein (+10)
250 carbs (+20)
65 fat (no change)

outlook

stronglifts 5x5 is going most excellently and i am confident that this next 4 week stretch will yield great progress. stay tuned!

misc

bp 119/44
resting heart rate 64 bpm

super gz's on progress

once you plateau on stronglifts 5x5 you should look into 531

sl 5x5 week 2.1

squat
105x5, 155x5 warmup
225x5
225x5
225x5
225x5

+5 progress per work set

db ohp
25x5 warmup
50x5
45x5
45x5
45x5
45x5

+5 progress 1 set out of 5

deadlift
115x5, 165x5 warmup
255x5 (pr)

+30 progress work set


---
thrilled with this workout
one of the best sessions overall that ive ever had
dl work set was previously my 1rm

n1 on the deadlifts, glad you bumped them up some after we talked on steam

thanks

tue am yoga
tue pm mobility

also 5 min hiit session 15s 9.5mph sprint / 15s rest

squat
105x5, 155x5, 155x5 warmup
230x5
230x5
230x5
230x5

+5 progress per work set

bench - db
30x5, 45x5 warmup
75x5

---

called it right here because my left arm (bicep/tricep/forearm) is flaring up big time
this is a combination of fatigue from ohp monday and fatigue from chest last friday and heavy band work even on my rest days
it sucks hard and is super frustrating but i can say for sure on the other hand that my squats are still improving amazingly

i am considering modifying this program to ME/DE and only lift heavy on the workout that is once per week
i dont think i have the mobility to lift this heavy with this little rest all while in a constant deep caloric deficit

recent purch -



Thank you for shopping at adidas. We appreciate your order. Please print out this receipt for your records.

gz, you purch running shoes yet?

ive been using some 10 year old new balance from when i was in the army
was thinking about a pair of those shoes that look like a sock and have individual slots for your toesies

bb row
135x5
135x5
135x5
135x5
135x5

5 minute hiit
0:15 run @ 9.5mph // 0:15 rest
final 0:30 run @ 10mph

squat
115x5, 155x5 warmup
235x5
235x5
235x5
235x5

+5 progress per work set

db ohp
did not attempt due to left arm shit

deadlift
115x5 warmup
205x5

basically a deload, again due to arm

hoping for some good rest recovery this weekend

beast mode dinner