back to basics

[jono]

Correct attitude 8)

:twisted: :twisted: :twisted: :clap: :nod:

[jono]

I like your attitude.

"Oh God, why he go so hard? Look what he's been through, he deserves an applause." 8)

thanks man.

[rose]

Did you try the apple trick?

[jono]

Thursday

Deadlifts

last set

135 x 4 :twisted: lightweight... baby.

Pullups

5

4

3

I really like these but my shoulders click like crazy when doing these?

Lat pulldown

72 x 4

72 x 4

72 x 4

Cable Row

84 x 6

84 x 6

84 x 6

BB Row

70 x 6

70 x 6

70 x 6

Descent back workout.. very happy with the deads.. 2 x the reps at last weeks weight.

apart from the deads.. not sure with the rest of my back workout.. might drop the cable work and focus more on freeweights for back i think.. 8)

[jono]

Did you try the apple trick?

Indeed i did try the apple trick.. seems all good.

the real test will be the leg day.. as that is the only day i am affected :nod:

[rose]

my shoulders click like crazy when doing these?

Do you do any shoulder rotation exercises, e.g. dislocations?

might drop the cable work and focus more on freeweights for back i think

:nod:

the real test will be the leg day

Ahhh. Roger that.

[jono]

my shoulders click like crazy when doing these?

Do you do any shoulder rotation exercises, e.g. dislocations?

might drop the cable work and focus more on freeweights for back i think

:nod:

the real test will be the leg day

Ahhh. Roger that.

I currently dont do any work likes this, and never have! Now i will try this and hopefully will see some benefits :nod:

My old chiro thought my chest was pulling my shoulders forward and dug her hand into the muscle inducing mind numbing pain in attempts to help..

I will try this EX and let you know if I can even complete 1 rep! :grin: :grin:

[rose]

Cool. I also do the horizontal rotations on this page a few times a week, to target my supraspinatus muscle.

If you haven't done the dislocations before (or any shoulder rotation stuff), keep your hands wide and do them real slow, but persist. Expect a little discomfort the next day so don't go hard out the night before you need your shoulders for something else important etc :pfft:

[Luigi]

good improvement on the deads over last week :clap:

[startinfromscratch]

killing that progression bro! :clap: :clap: :notworthy: :notworthy:

[jono]

Cool. I also do the horizontal rotations on this page a few times a week, to target my supraspinatus muscle.

If you haven't done the dislocations before (or any shoulder rotation stuff), keep your hands wide and do them real slow, but persist. Expect a little discomfort the next day so don't go hard out the night before you need your shoulders for something else important etc :pfft:

Will do.

I will document my results here 8)

[jono]

good improvement on the deads over last week :clap:

Yeah was pretty happy with that too. :clap:

4 plates by EOY.

[jono]

killing that progression bro! :clap: :clap: :notworthy: :notworthy:

the scales are shooting up too.. need a whole new warddrobe soon! :pfft:

:rockout:

[jono]

Saturday

DB press

24 x 8

24 x 6

24 x 3

easy..

MP

47.5 x 6

47.5 x 5

47.5 x 3

seated db laterals

14 x 10

14 x 10

14 x 6 :pfft: guess they cant quite take the beating

Pushdown

66 x 8 (stack)

66 x 7

66 x 6

2 arm db ext

18 x 6

18 x 6

18 x 4

1 arm db ext

6 x 7

6 x 6

6 x 6

Dislocations

3 sets x 10 reps w/ stick.

in order to to these my arms were almost at the ends of the stick :pfft:

my delts/tris were so pumped up i couldn't feel shit.. repped em out regardless.

Feeling good this working.. those 24s were cake this week.. expecting big things from my chest workout this week. 8)

[rose]

Dislocations... 3 sets x 10 reps w/ stick... in order to to these my arms were almost at the ends of the stick... my delts/tris were so pumped up i couldn't feel shit.. repped em out regardless

8) :nod: 8)

Awesome. Hope you notice an improvement re shoulder clicking soon. That guy on StrongLifts, in the video, man he whips the stick over quick huh.

[jono]

Dislocations... 3 sets x 10 reps w/ stick... in order to to these my arms were almost at the ends of the stick... my delts/tris were so pumped up i couldn't feel shit.. repped em out regardless

8) :nod: 8)

Awesome. Hope you notice an improvement re shoulder clicking soon. That guy on StrongLifts, in the video, man he whips the stick over quick huh.

I hope so too 8) yeah that is crazy..

my flexability is shot... i cant even reach my toes.. i should def stretch more!! :pfft:

[rose]

my flexability is shot... i cant even reach my toes

:-s :shock: :snooty: :pfft:

[jono]

my flexability is shot... i cant even reach my toes

:-s :shock: :snooty: :pfft:

:smackbottom: :smackbottom: :pfft: :pfft:

:roll: :roll:

This week i will do some stretching me thinks. :nod:

[startinfromscratch]

awesome bro, ive been planning on doing those very things! il need a loooong stick for my inflexible gammy shoulders!! :pfft: :pfft:

[Luigi]

what are dislocations ?

[jono]

awesome bro, ive been planning on doing those very things! il need a loooong stick for my inflexible gammy shoulders!! :pfft: :pfft:

:pfft: my hands are almost at the very ends of it because my shoulders are so bad

[jono]

what are dislocations ?

http://stronglifts.com/shoulders-dislocations/

[jono]

Monday

Armed with an apple, and a quick shake.. this was the anti vomit test

Squats

110 x 4

110 x 4

110 x 4

:twisted: :twisted: up 10kg with same reps.. these are the best squats ive done since back..

Front squats

70 x 4

70 x 4

70 x 4

awesome front squats here too.. next week 80kg :twisted:

Legpress

6plates/side x 6

7plates/side x 4

7plates/side x 4

7plates/side x 4

:twisted: :twisted: nice progress here too.

\:D/

[rose]

So the apple worked? :pray: 8)

[jono]

So the apple worked? :pray: 8)

:clap: \:D/

indeed. i was able to train hard... and had no sickness at all 8)

:thankyou: :thankyou: