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Originally Posted by
ski748134
bro tb500 is the shit use it on all injuries that have to do with a muscle or ligament
I'm definitely going to look into it.
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Ok to catch up!
Tuesday:. Squat and stones day
Warmed up to a working set of 5x5 on squats, damn did the weight feel heavy, it's been one of those weeks where my energy and thinking just isn't where it's supposed to be. Did light stone work, just did the 175 stone for reps, no lap, to really work my core.
Wednesday:. Couldn't hit farmers carry since we have to do em outside and it was cold and rainy, did some high rep bicep and tricep work.
Alternating seated curls, cable curls, rope pushdowns and reverse grip pushdowns. 4x20 on each exercise.
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Thursday....Boulder Shoulder
Tried out a new exercise and must say I like it, works the core and really hits my delts. Seated on the floor in a power rack, put the bar at chin height and pressed from that position, 5x10's, I've always been a hard gainer in my shoulders but this gave me a good pump! Ohh also legs straight out on the lift.
After this did some standing military presses with the log, kept weight higher again, 5x10's, then finished off with lateral raises and rear lateral raises.
Friday took the day off,shit at home got in the way.
Saturday hit deadlifts, my mind wasn't in it, too much shit going through it so kept it light and went through the motions on deadlift, barbell rows, pull ups and some core work.
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This log is a change of pace !
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Monday, shoulder area feeling better with doing more rotator cuff exercises. Started with accessory work on my rotators, did reverse grip bench 4x10, dumbbell bench 4x10, Incline dumbbell bench 4x10, and core work. Really wanted to hit log today, but just felt I should give the shoulder a bit more time to heal, everytime it feels a little better I get on log and go heavy and end up hurting it worse, so just did some super light log work to go through the motions and keep my form and range of movement good.
Tuesday....squat and stones, one of my fav days of the week!
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Well shit ended up working late yesterday, shitty day so I was ready for the gym.
5x5 on squats
Stones, 5x10 no lap work, really busted the core used the 150 pound stone, which doesn't sound like a lot, but 10 reps no lap, was killer.
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Wednesday.... Armageddon!
5 sets if 21's axle bar curls, 5 sets of 12 zottman curls. The 21's were 7 half rep bottoms, 7 half reps from top, then 7 full reps to finish it off.
Reverse tricep pushdowns 5 sets of 20-30.
Forearms were on fire! Loved it!
Was going to do static holds but forearms couldn't take anymore!
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Thursday was shoulders.
Did some more floor seated axle bar presses, legs straight out, really kills my core and a solid pump in shoulders 5x5, kneeling one arm dumbbell overhead presses 5x8, bent over lateral raises and dumbbell shrugs 5x12.
Friday, deadlifts, did deficit deadlifts for 5x5, barbell rows for 5x5, lat pulldowns 5x8.
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Haven't updated in a bit, busy season at work and this year is worse than anything I have seen! So been working, training, eating, sleeping.
Will update later today on current program, surprisingly, with all the chaos, my power has gone up!
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Current program looks like this, decided to shake it up a bit, 5-6 days was wearing me down so onto a 4 day split.
Monday-shoulders (log press wasn't improving so decided to hit shoulders first thing in the week)
Z-Press 5, 4, 3, 2, 1 reps scheme
Landmine presses 4 sets of 6
Arnold presses 4 sets of 6
Log press 3 sets of 3
Tuesday-Legs
Squats-5,4,3,2,1 rep scheme
Leg Press- 4 sets of 6
Romanian deadlifts 4 sets of 6
Farmers walk, 220 pound cans each hand
Wednesday-active recovery
Usually go for a walk with the fam or myself
Thursday-chest
Anderson Incline Press with axle bar 5,4,3,2,1 rep scheme
Bench press- 5,4,3,2,1 rep scheme
Dips 4 sets of six
Tire Flips 600 pound tire for 25 yards
Friday-back
Deadlifts- 5,4,3,2,1 rep scheme
Barbell rows 4 sets of 6
Lat pulldowns 4 sets of 6
Atlas stones, no lap, 4 sets of 5
Sat/sun
Rest days
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