becbec's road to recovery

[becbec]

I'm sure Rose or ThePman would have ideas, but you could try doing shoulders before chest, see if the problem persists ?

Yoo hoooooooo!!!! :wave:

Day off the gym today, but I did bike 18km 8)

Got a nice surprise with my blood test results today, iron levels are normal and so is one of my inflammatory markers! On the way to normalnessness i hope :grin:

[runveerun]

If you want to lift heavier try less reps more weight, is there a reason you are doing 10-12 reps?

Are you doing other shoulder presses? Military, arnold etc at all? I'm thinking if you want to get stronger there to do a couple of different exercises over the course of the week?

If I see Rose I will send her your way!

[becbec]

If you want to lift heavier try less reps more weight, is there a reason you are doing 10-12 reps?

Are you doing other shoulder presses? Military, arnold etc at all? I'm thinking if you want to get stronger there to do a couple of different exercises over the course of the week?

If I see Rose I will send her your way!

I've tried that.

Had a play today with 7kg DB's with the same story.

Was able to do 10 on the first set, struggled to do 8 on second and 4 on third.. waaaaaa

DB Squats

15,15,15 x 20kg

Sumo Squats

15,15 x 15kg

Step Ups

2 mins

Leg Curls

12,10 x 35lbs

Leg Extensions

12,10 x 50lbs

Bike

3 mins

RPE = 6,7,8

Single Leg Calf Raises

12,8 x 5kg

10,10 x BW

Glute Machine

12 x 70lbs

8 x 90lbs

Bike

3 mins

RPE = 7,8,8

Cardio

30 mins bike

avg HR = 168BPM

[becbec]

Cardio

40 mins bike

[rose]

On the way to normalnessness i hope :grin:

Good news 8)

DB Shoulder Press

Not sure why I'm not making any gains on this. I always find the 1st set really easy and then my muscles get fatigued really easy, any ideas?

try doing shoulders before chest

The other exes you're doing before shoulder press may be pre-fatiguing your shoulders. It's not necessarily a bad thing, but I guess if you want to progress on that ex you could try doing shoulder press first on alternate days or something? I'm picking you like what you're doing, in general I mean?

[ThePman]

Sorry, I didn't see the Pman Signal before now.

Definitely could be pre-fatigue. If you're training things twice a week (and you really should be), then you can just alternate "chest" emphasis with "shoulder" emphasis each time upper-body training rolls around. When you're working the same muscle groups, the second exercise almost always suffers, and it will definitely suffer if you're working towards a point of exhaustion on all your exercises.

Overhead pressing is just a trickier animal to improve than benching, partly because of it involving smaller muscles and partly because of different mechanics (it starts from the bottom-up, and like all concentric-start exercises it tends to be a little more sensitive to fatigue).

[becbec]

Thanks for the advice :nod:

Will give it a go and do shoulders first, then chest

[becbec]

Decided to do shoulder press first, now chest weights are lagging.. gah!

DB Shoulder Press

12,10,8 x 5kg

DB Upper Cuts

12 x 3kg

SB DB Chest Press

12,10,10 x 8kg

SB DB Flyes

12,12,12 x 5kg

Cable Single Arm Row

12,10,10 x 20kg

Seated Row

12 x 28kg

10,10 x 31kg

Seated Bicep Curls

12,12,12 x 5kg

DB Rear Flyes

12 x 4kg

12,12 x 5kg

Tricep Rope Extension

12 x 15kg

8 x 20kg

12 x 15kg

Cardio

25 mins bike

avg HR = 170BPM

[becbec]

Feeling a bit tired so no gym today

Cardio

60 mins bike

[Chillicat]

Feeling a bit tired so no gym today

Cardio

60 mins bike

That's a great effort for a feeling tired day!

[VampireChick]

Feeling a bit tired so no gym today

Cardio

60 mins bike

That's a great effort for a feeling tired day!

I'll say! How often do you work out BecBec? You're a machine!

[teamfatboy]

That's a great effort for a feeling tired day!

I'll say! How often do you work out BecBec? You're a machine!

:ditto: Good work - takes commitment, and buns of steel :pfft: to stay on a bike that long!

As for the shoulders/ chest thing, we all get that... ThePMan is right on the money. Occasionally, a good shake-up of the workout - moving from chest-shoulders to chest-triceps (or whatever), and doing shoulders another day, is what it takes to feel like you're making progress.

[becbec]

That's a great effort for a feeling tired day!

I was absolutely knackered after, couldn't see straight and went to bed really early hehe

I'll say! How often do you work out BecBec? You're a machine!

I try to do at least something athletic each day, whether it's bike to course (19km return trip) or weights or at least 30 mins cardio

:ditto: Good work - takes commitment, and buns of steel :pfft: to stay on a bike that long!

As for the shoulders/ chest thing, we all get that... ThePMan is right on the money. Occasionally, a good shake-up of the workout - moving from chest-shoulders to chest-triceps (or whatever), and doing shoulders another day, is what it takes to feel like you're making progress.

I'm lucky my exercycle has a more comfortable seat than my mountain bike!

I was thinking i might try to put them at opposite ends of my workout and see what happens there 8)

Leg Press

15,15 x 150lbs

15 x 155lbs

Sumo Squats

15,15 x 15kg

Step Ups

2 mins

Leg Curls

12 x 35lbs

10 x 40lbs

Leg Extensions

12 x 50lbs

12 x 55lbs

Bike

3 mins

RPE = 6,7,8

Single Leg Calf Raises

12 x 10kg

Glute Machine

10,10 x 90lbs

Bike

3 mins

RPE = 7,8,8

Cardio

30 mins bike

[becbec]

SB DB Chest Press

15,12,10 x 9kg

SB DB Flyes

15,12,10 x 5kg

Rear Flyes (Machine)

15,15,12 x 20lbs

Shoulder Press (Machine)

15,12,8 x 20lbs

Cable Single Arm Row

12,12,10 x 20kg

Seated Row

12 x 35

12,10 x 28kg

Seated Bicep Curls

15,12,12 x 5kg

Cardio

5 mins rower

5 mins bike

Pump class straight after workout. pooped with a capital P

[teamfatboy]

Pump class straight after workout. pooped with a capital P

To quote VC...

You're a machine!

and the machine rocks on ....21 sets, some cardio, and a pump class! Way to go, way to GO :clap:

[becbec]

Wednesday

Cardio

Bike 20 mins

Thursday

SB Crunches

15,15,15

SB Prone Hold w/ Step

12,12,7

SB Crunch w/ Twist

12

Leg Press

15 x 150lbs

15,15 x 155lbs

Sumo Squats

15,15,15 x 17.5kg

Step Ups

2 mins

Leg Curls

12,8 x 40lbs

Leg Extensions

12,12 x 55lbs

Bike

3 mins

RPE = 6,7,8

SM Calf Raises

15 x 20kg

10,10 x 30kg

Glute Machine

12 x 90lbs

couldn't manage another set, must have been the extra set of sumo squats

Bike

3 mins

RPE = 7,8,8

Cardio

30 mins bike

165 cal

[becbec]

AM

Cardio

30 mins bike

PM

Shoulder Press (Machine)

15,12,10 x 20lbs

Rear Flyes (Machine)

12,10,8 x 30lbs

Tricep Rope Pulldown

20,15,10 x 15kg

Seated Row

12 x 35

12,10 x 28kg

Lat Pulldown (Close Grip)

12,12,12 x 28kg

Flyes (Machine)

10,8,8 x 30lbs

Chest Press (Machine)

10 x 45lbs

10,8 x 30lbs

Cable Single Arm Row

12,12,12 x 20kg

Seated Bicep Curls

15 x 5kg

10,8 x 6kg

Cardio

20 mins bike

200 cals

[becbec]

Leg Press

15,15 x 155lbs

Leg Extension

12,12 x 50lbs

12 x 45lbs

Leg Curl

12,10 x 40lbs

10 x 35lbs

Cardio

30 mins bike

Sooo tired, shouldn't have gymmed today

[becbec]

Found an old workout program which i'm going to be following for the next few weeks since my PT is busy doing a course :doh:

SB DB Bench Press

10,10,10 x 9kg

s/s

SB DB "Around the Worlds"

10,10,10 x 3kg

Assisted Bicep Pullups

10 x 35kg assistance (i KNOW this isn't right but will just have to use it for relevance)

10 x 30kg assistance

10 X 35 kg assistance

s/s

Assisted Dips

10,10,10 x 35kg assistance (again, i know this isn't right)

Cable Step and Press

10 x 2 plates

8 x 3 plates

8 x 2 plates

Ezy Bar Skull Crushers

12 x bar

8,8,8 x 10.5kg

s/s

Ezy Bar Bicep Curls

8,8,8 x 10.5kg

Cardio

30 mins bike

My polar heart rate monitor arrived today :grin:

Throughout my 1 1/4 hour workout i burned 845 cals.. eesh, didn't realise it was so much.

Interesting to see that the HR monitors on the gym machines are correct, but the calorie counter is way off.... dunno why.. meh

[Growth]

SB DB "Around the Worlds"

:shock: Those sound dangerous, for some reason i invision someone holding dumbbells and swinging their arms around in giant loops!

Throughout my 1 1/4 hour workout i burned 845 cals..

Geeeez, hope your replacing some of those!! :pfft:

[becbec]

SB DB "Around the Worlds"

:shock: Those sound dangerous, for some reason i invision someone holding dumbbells and swinging their arms around in giant loops!

http://www.elements4health.com/around-the-world.html

[becbec]

Pump class last night

Cardio

30 mins bike

[becbec]

Leggies today

SM Squats

15 x 20kg

15 x 25kg

12 x 30kg

Leg Curl

12 x 40lbs

12,10 x 45lbs

5 x 50lbs

Leg Extension

12,12,12 x 45lbs

Hip Abductors

12,12,12 x 70lbs

Hip Adductors

12,12,12 x 70lbs

Glute Machine

12,12 x 70lbs

Cardio

30 mins bike

300 cals

[rose]

How is normalnessness Miss?

[becbec]

How is normalnessness Miss?

Pretty good :grin:

having a little trouble shifting body fat though, but getting there