Whatever it takes!!
- Thread starter rookie03
- Start date
SteelSouth
New member
Where exactly is the pain rook?
rookie03
New member
hmm im gonna get a diagram cause i have no idea how to explain it haha!
ok today was supposed to be hamstrings and calves but.... i just couldnt resists doin shoulders and tri;s i was like a hungry fat kid sittin by a pizza, the way i was staring at those weights.
db shoudler press- 40x12, 55x8, 70x6, 70x6, 70x3
close grip bench- 135x8, 155x3, 185x6, 185x6, 185x6
dips - 35lb db between feet x 7, x6, x6
hamstring curls- 65x12, 95x7, 95x7, 65x3.... ok at the top of the squeeze i was gettin pretty bad pain in my hams so i actually had to quit... im only twenty and my body is fallin apart!
cybex shoulder machine- 40x12, 70x8, 80x3, 70x6
reverse on pec machine for delts- 115x12, 115x11, 115x6
that was it...i just realized my whole body is fucked up! my hamstrings were more in pain and couldnt get a pump.
side note: I FUCKING HATE CREATINE! FUCK CREATINE! every fuckin time i get on that shit i dont notice much but a little increase in strength...then when i quit taking it i get fuckin weaker than before i started taking it. thats my last time taking creatine...from now on whey, muscle milk, multi, joint complex...and in the near future aas.
diet:
meal 1- 7 egg whites, 2 wheat wafles with flax in them and carbless syrup, and 2 slices of turkey spam (my new found love)
meal 2- turkey burger
meal 3- wheat tortilla with 11g of fiber WOW! prime rib in it, and a bowl of flavorless oatmeal
meal 4- turkey burger
meal 5- 5 egg whites, bowl of flavorless oatmeal, and a cup of fat free milk.... at 2 am! i got done training at 11 30 at night and had a turkey burger.
diet was kinda iffy... when i dont have something i need i feel unorganized its weird but without whey in my morning, pre workout and post workout i feel flustered...
ok today was supposed to be hamstrings and calves but.... i just couldnt resists doin shoulders and tri;s i was like a hungry fat kid sittin by a pizza, the way i was staring at those weights.
db shoudler press- 40x12, 55x8, 70x6, 70x6, 70x3
close grip bench- 135x8, 155x3, 185x6, 185x6, 185x6
dips - 35lb db between feet x 7, x6, x6
hamstring curls- 65x12, 95x7, 95x7, 65x3.... ok at the top of the squeeze i was gettin pretty bad pain in my hams so i actually had to quit... im only twenty and my body is fallin apart!
cybex shoulder machine- 40x12, 70x8, 80x3, 70x6
reverse on pec machine for delts- 115x12, 115x11, 115x6
that was it...i just realized my whole body is fucked up! my hamstrings were more in pain and couldnt get a pump.
side note: I FUCKING HATE CREATINE! FUCK CREATINE! every fuckin time i get on that shit i dont notice much but a little increase in strength...then when i quit taking it i get fuckin weaker than before i started taking it. thats my last time taking creatine...from now on whey, muscle milk, multi, joint complex...and in the near future aas.
diet:
meal 1- 7 egg whites, 2 wheat wafles with flax in them and carbless syrup, and 2 slices of turkey spam (my new found love)
meal 2- turkey burger
meal 3- wheat tortilla with 11g of fiber WOW! prime rib in it, and a bowl of flavorless oatmeal
meal 4- turkey burger
meal 5- 5 egg whites, bowl of flavorless oatmeal, and a cup of fat free milk.... at 2 am! i got done training at 11 30 at night and had a turkey burger.
diet was kinda iffy... when i dont have something i need i feel unorganized its weird but without whey in my morning, pre workout and post workout i feel flustered...
Last edited:
rookie03
New member
back today...
bent rows- 135x11, 155x9, 155x8, 155x7
t bar- 135x19, 160x7, 170x4
deadlift- 135x11, 225x8, 225x3, 335x5, 335x6
pull downs- 180x7, 195x4, 195x4
weighted close grip pull ups- 25lbs x 6, same x 4 1/2
diet:
meal 1- chicken rice bowl
meal 2- turkey burger on wheat bun
meal 3- ground up turkey with corn and onions mixed in and 2 slices of wheat bread
meal 4- whey shake and flavorless bowl of oatmeal
meal 5- natural pb and jelly sandwhich
meal 6- wheat tortilla with grounded turkey broccoli and brown rice in it and some salsa
meal 7-...dont know yet still eating meal 6
tendanidous didnt bother me too much today! knock on wood.
bent rows- 135x11, 155x9, 155x8, 155x7
t bar- 135x19, 160x7, 170x4
deadlift- 135x11, 225x8, 225x3, 335x5, 335x6
pull downs- 180x7, 195x4, 195x4
weighted close grip pull ups- 25lbs x 6, same x 4 1/2
diet:
meal 1- chicken rice bowl
meal 2- turkey burger on wheat bun
meal 3- ground up turkey with corn and onions mixed in and 2 slices of wheat bread
meal 4- whey shake and flavorless bowl of oatmeal
meal 5- natural pb and jelly sandwhich
meal 6- wheat tortilla with grounded turkey broccoli and brown rice in it and some salsa
meal 7-...dont know yet still eating meal 6
tendanidous didnt bother me too much today! knock on wood.
SteelSouth
New member
Good one bro!!
rookie03
New member
Thanks alot guys....
i worked chest/shoulders yesterday...heres how it went.
flat bb bench- 135x12, 145x5, 185x5, 205x4, 205x5, 205x3
incline bb bench- 135x5, 185x4, 185x4, 185x2, 155x6
weighted dips- 45lbs +bw x 8, 55lbs x 6, 55x5
db shoulder press- 60x8, 60x7, 65x5
supinated grip db raises- 20's x 10, 20 x 10, 20 x 7
supersetted w/
db extensions- 100's x 4, 100's x 6, 100's x 5
pec deck- plates x 11, plates x 10, plates x 9
rear delts on chest fly machine- 115x10, 115x8, 115x5
I was fried after chest but tried to bang out shoulders.... oh well...
diet:
meal 1- whey shake
meal 2- ground up turkey with turkey bacon and brown rice mixed into 1!
meal 3- chicken rice bowl with broccoli and carrots
meal 4- grilled chicken burger from apple bee's and fries
meal 5- flavorless oatmeal and whey shake
meal 6- whey shake
meal 7- turkey burger on whole wheat bread and broccoli and carrots
i worked chest/shoulders yesterday...heres how it went.
flat bb bench- 135x12, 145x5, 185x5, 205x4, 205x5, 205x3
incline bb bench- 135x5, 185x4, 185x4, 185x2, 155x6
weighted dips- 45lbs +bw x 8, 55lbs x 6, 55x5
db shoulder press- 60x8, 60x7, 65x5
supinated grip db raises- 20's x 10, 20 x 10, 20 x 7
supersetted w/
db extensions- 100's x 4, 100's x 6, 100's x 5
pec deck- plates x 11, plates x 10, plates x 9
rear delts on chest fly machine- 115x10, 115x8, 115x5
I was fried after chest but tried to bang out shoulders.... oh well...
diet:
meal 1- whey shake
meal 2- ground up turkey with turkey bacon and brown rice mixed into 1!
meal 3- chicken rice bowl with broccoli and carrots
meal 4- grilled chicken burger from apple bee's and fries
meal 5- flavorless oatmeal and whey shake
meal 6- whey shake
meal 7- turkey burger on whole wheat bread and broccoli and carrots
SteelSouth
New member
Good work rook. Be carefull with the pec dec, if it's one that you place your forearms on with your elbow up at a 90 degree angle, it can be rough on the rotator cuff. Just a heads up my man
