Winterlong's Log

[tman55]

nice work winter.

 

[Winter]

Winter what are you talkin about you hit 225x4 your there, in a weeks time with your spotter helping you'll hit it. it's only one more rep. although if you think the pause work is helping, thats fine. but i think your there already.

Thanks bro. I'll try to nail it next time.

How about adding a heavy double or tiple after your 225?

I'll try that too. I'll add a 205 or 210 for a double or triple. Thanks for the advice.

For everyone else, thanks.

 

[mister69]

you will nail it next time no problem

 

[Winter]

 

[Winter]

March 20th
Back
Deadlifts
135x8
205x6
305x3
325x3
335x2
**Felt okay today.

Pullups
BW x 12
BW x 10
BW x 8
**I was impressed with myself. I got these out easily because I did these before lat pulldowns.

Lat Pulldowns
140x10
155x8
170x6
**Yep, I was fried after those pullups.

Biceps
DB Curls
45x10
50x8
55x6


My right shoulder has been acting up today. I think its because I did chest yesterday and today I played a lot of tennis during practice. Its been aching before my workout, during my workout and it still is now. I'm going to take a hot shower and massage it to see what's up.

Tomorrow is rest day.

 

[mister69]

335 for 2 is some good #'s

 

[tman55]

them some nice deads bro.

 

[Winter]

Thanks guys.

 

[luquillo78]

Pullups
BW x 12
BW x 10
BW x 8
**I was impressed with myself. I got these out easily because I did these before lat pulldowns.

Good job winter. Pullups are a great excercise. I started adding weight when I got doing 13 reps. You're are there too! More weight means wider lats.

 

[Ponderosa]

More weight and improper form on pull ups means torn rotor cuff, big shot. At minimum, tendonitis and/or arthritis.

Hint: proper form = straight up and down with no wild jerking back and forth (read "kip").

Do as you may.

 

[adidamps2]

March 20th
Back
Deadlifts
135x8
205x6
305x3
325x3
335x2
**Felt okay today.

Pullups
BW x 12
BW x 10
BW x 8
**I was impressed with myself. I got these out easily because I did these before lat pulldowns.

Lat Pulldowns
140x10
155x8
170x6
**Yep, I was fried after those pullups.

Biceps
DB Curls
45x10
50x8
55x6


My right shoulder has been acting up today. I think its because I did chest yesterday and today I played a lot of tennis during practice. Its been aching before my workout, during my workout and it still is now. I'm going to take a hot shower and massage it to see what's up.

Tomorrow is rest day.

nice work big dawg. also try appling some icy-hot or warm compresses to the sore area too. take it from the older crowd it will help with the soreness.

 

[Winter]

More weight and improper form on pull ups means torn rotor cuff, big shot. At minimum, tendonitis and/or arthritis.

Hint: proper form = straight up and down with no wild jerking back and forth (read "kip").

Do as you may.

My shoulder was bothering me before my workout. And I wasn't jerking wildly while I did the reps.

 

[SteelSouth]

Nice workout Winter. You may need to start doing some rotator cuff exercises in order to prevent an injury.

 

[Winter]

What are some rotator cuff stuff I should do? I've seen a few on bodybuilding.com like this:
http://www.bodybuilding.com/fun/dorian1.htm

 

[Ponderosa]

What are some rotator cuff stuff I should do? I've seen a few on bodybuilding.com like this:
http://www.bodybuilding.com/fun/dorian1.htm

Exercise #2 and #4 are good. Others are basically variations of this. Basically, work out small and larger muscles surrounding the shoulder. Large muscles are easy: big exercises. Small muscles require you to THINK THROUGH YOUR MUSCLE, not through the exercise. And use much lighter weights and reps for these (to do the smalle muscles). Not everyone agrees, but not everyone is interested in fine tuning either.

 

[tman55]

Exercise #2 and #4 are good. Others are basically variations of this. Basically, work out small and larger muscles surrounding the shoulder. Large muscles are easy: big exercises. Small muscles require you to THINK THROUGH YOUR MUSCLE, not through the exercise. And use much lighter weights and reps for these (to do the smalle muscles). Not everyone agrees, but not everyone is interested in fine tuning either.

agreed

 

[Winter]

March 22nd
Chest
Flat Bench
140x8
160x5
180x5
200x5
225x4
205x4
**Decided to do an extra on the 205.

Incline Bench
175x8
195x5

DB Press
85x6
90x5
**Will do this weight again next workout to hit the 90x6.

Did some rotator cuff work. I think I'll be throwing some in during every chest workout.

Triceps
Reverse Bench
145x8
160x6

Couldn't do any pushdowns because I was in a rush to leave. Everything went pretty smoothly.

 

[tman55]

nice work winterman

 

[SteelSouth]

Do not do exercise #1, I was doing it for almost a year and recently went to one of the top Rehab facilities in the nation where most professional athletes go and was told not to do that one anymore, that it could be damaging.

I do exercise 2 and 3 but on a cable machine standing up, then side lateral raises, front lateral raises, and rear lateral raises, but with lighter weight than I would use during a workout and more reps. The idea is to strengthen all the muscles surrounding the rotator cuff, thus preventing injury. Do them in a strict, controlled movement.

Nice workout BTW.

 

[Winter]

Thanks guys.
Oh, and JT, I didn't do number one. I did 4 only. I will add in 2 or 3 in my next workout. Number one looked a bit like akward so I decided not to do it.