My workout

[Insane_Man]

Recently switched back to a 3 day split.

Today was supposed to be Chest/Shoulders/Triceps

Decline Bench 2X4 275lb

Tried doing some db shoulder press,my left shoulder is really nagging me. So I did some upright rows with the pink bands they have at the gym. I doubled up and had my feet really far apart. Did some lat raises too with the bands. And then some flies as recommended by IA a while back.

Tricep pushdown 1X10, 1X8 90lb
Dips BW+plate 1X8, 1X5 (should have done these before pushdowns, plus I haven't dipped in a long time) I was really disappointed with this, but whatever.


I'm gonna order some bands ASAP. Anyone know the best place ot get them online?

 

[Insane_Man]

Been a while since I updated. I've got a shoulder problem right now so I'm not gonna be benching or doing anything overhead, gotta get back with my old physiotherapist, got set up with some new chick and she sucked.


Today was back

Deadlift 1X15 325lb
T bar rows 2X15 - 2 plates+10lb

 

[mister69]

keep it coming bro

 

[Insane_Man]

Think my volume is a little high?

 

[pullinbig]

3 sets is low volume.

read mine from tuesday.

 

[Insane_Man]

Squats 2X10 225lb Should have got more but my hips are still recovering from dls on tues

Some rotator cuff work with #1 band

 

[Insane_Man]

Dimel Deads 2X15 245lb

T Bar Rows 1X10 3 plates (had stability problems as I had it up against a wooden box) Made a nifty setupt with dumbells and a #4 band to keep the bar on the ground then did 1X15 w/ 3 plates then 1X9 3 plates

Band pullaparts 2X15 w/ #1 band wrapped around my hands once

Inclined DB Hammer curls 2X12 30lb

Shrugs 1X15 225lb 1X10 315lb

Statics 225lb till failure

BB Preacher curls 2X15 45lb

 

[GymLift]

3 sets is low volume.

read mine from tuesday.

3 sets, but 15 reps on the deads. Should he go heavier with less reps?

 

[GymLift]

I've got a shoulder problem right now so I'm not gonna be benching or doing anything overhead

I had the same problem (or, well, the same symptoms). I just had to give it a month and it finally got better. It was my left shoulder. Earlier this year, I had the same problem on the same shoulder. Hurt the most at night and in the morning. But what was really weird was when, about 2 weeks after it hit my left shoulder, I woke up with some pain and said "WTF! Now it is my right shoulder as well."

Ah well. More time for you to concentrate on squats and deads.

 

[Insane_Man]

I find that I respond well to high rep deads, just like squats.

As for the shoulder, I'm starting physiotherapy this thurs. I had the exact same problem last year with my right, and it got fixed up real nice.

 

[pullinbig]

3 sets, but 15 reps on the deads. Should he go heavier with less reps?

dimel deads are normally done high rep. its an assistance movement.

 

[Insane_Man]

I think he was talking about my regular deads.

 

[GymLift]

I think he was talking about my regular deads.

Yep.

 

[pullinbig]

kay, ill use my mulligan then. =0l

 

[Insane_Man]

Squats 225lb 1X12 (once again my spotter didn't know what was up)
Leg Press 2X15 4 plates+#4 band/side
Calf Raises 1X15 5plates+#4 band/side
Tricep Pushdown 2X15 #1band wrapped once
DB Hammer Curls 2X15 35lb
Upright Rows 2X15 #3 Band

 

[Insane_Man]

Deads off of cardio stepper (it was all they had) about 5" I'd guess 1X12 245lb
HS Pulldown 1X12 1plate+35/side
Band Pullaparts 2X20 #1band wrapped once around hand

 

[pullinbig]

where's the ab work?

 

[Insane_Man]

I don't do much ab work, I guess I should.

 

[Insane_Man]

Leg Press 1X15 6 plates/side
Calf raises 1X40 6 plates/side
Outer Hip shit on shitty apex machine
Rotator cuff work
DB Curls for the girls 1X17 40lb

 

[Insane_Man]

Been a while since I went heavy on deads

Deadlifts 1X4 405lb
BO Rows 1X8 225lb 1X15 175lb
Face pulls w/ rope 1X15 100lb
Weighted crunches 2X15 50lb
Seated calves 2X15 140lb
Tricep pushdown w/ #1 band 2X20
Rear delts w/ #1 band 2X20
Rotator work