Shrek's Training - Page 9 - Ausbb

PowerBuilder · 26-11-2009, 03:59 PM

that's no good about your shoulder mate. have you tried using anything like deep heat ?

Atleast you can squat & row hey!

Shrek · 26-11-2009, 04:39 PM

N o deep heat, I don't think it's muscular pain, it feels like the joint.

tonyharrison · 26-11-2009, 08:00 PM

Quote:

Originally Posted by Shrek

I've hit a snag. the past week or so my right shoulder is experiancing pain when i press. I thought i could keep going but uyesterday the pain got too much and i don't want to do durther damage. I will keep training but i will lay off any press or I will try light high rep stuff if no pain. The squats and rows are no problem. See how i go. grrrrrrrrr

I had the exact same thing when I was doing presses three times a week on a Markos' inspired program. Unfortunately I didn't discover anything that helped it recover any quicker. I found doing 1 arm presses allowed me to still press with less weight on the shoulder. I also did that rotator cuff cuff excercise which helped a little. Good luck with your training Shrek. I'm watching your progress with interest.

Shrek · 26-11-2009, 08:06 PM

Thanks Tony. I may try light dumbell presses using the pre-exhaust technique, if it feels ok I'll do those for a couple of weeks to see if pain disappears, if not I may stop presse altogether. I'll test it out tmrw.

Shrek · 28-11-2009, 09:56 PM

Squat
80 x 20

Bench Press
80 x 7, 80 x 7

Military Press
50 x 7, 50 x 7

Barbell Row
60 x 7, 60 x 7

Music - The 80's mix 1983

My shoulder was aching after this so stopped it a little early and had 2 days off.

Shrek · 28-11-2009, 11:32 PM

Tonights Training

Box Squat
50x10, 80x10, 100x10, 110x10, 110x10

Rack Pull (Pin set below knee)
50x10, 80x10, 95x5, 95x5, 95x5

Barbell Row
50x10, 65x7, 65x7

Pull Up (Close Grip)
BWx10, BWx7, BWx7

RDL
25x10, 45x10, 45x10

Music - Saturday Night Juke Box

Will test out the shoulder tommorrow with light pressing, if pain persists no pressing for at least 2 weeks

Shrek · 09-01-2010, 11:18 PM

Update.

Since Jan 2 I have been on a cutting diet. Training remains the same as follows.

Diet around 2500 cals give or take a few.
Started at 106.1kg currently after 8 days down to 103.5kg.
Diet is something like this.

Meal - 1
250ml eggs whites
30gm oats
50gm mixed berries
100gm no fat yoghurt
All blended up
5 almonds
2 fish oil caps

Meal 2,3,4,5,6
150gms chicken or steak (cooked weight)
50gm green beans or broccoli
10 almonds
1 apple or pear
(Occasionaly (maybe 1 per day) I will substitute one meal for a protein shake with 16 almonds,2 scoops WPI)
2 fish oil caps

Meal 7
125gm Cottage Cheese or 1 scoop Micellar Cassein
1 Scoop WPI
16 almonds
2 fish oil caps

Training
Day 1
Squat 1x20
Bench 3x7
Row 3x7
Calves 2x15

Day 2
Deads 3x5
Military 3x10
Cleans 3x5
RDL - 3x10

Day 3
Squat 3x7
Incline Press 3x7
Chins 3x approx 7
Barbell Curl / Skull Crusher 2x7 superset

Cardio is only done on non-training days and nothing intense at this stage maybe 25 min walk, weight is coming off fast enough.

I also supplement with BCAA's during training.

That is all
Thanks

Kyle Aaron · 10-01-2010, 12:05 AM

Wow, 2,500kcal for a bloke your size doing your training is not much, don't go too fast with the weight loss, mate.

Shrek · 10-01-2010, 12:11 AM

It's actually closer to 2600, but thats why I'm laying off the cardio, don't want to burn too many cals.
I'm over 20% BF just having an educated guess so i think 2500 cals is about right. If I loose more than 1kg this week I may up the cals by 200. I've never been good at reducing BF so I want to take this slow and steady.

Shrek · 10-01-2010, 07:32 PM

Today I did 30mins low intensity cardio in the form of a walk.

26-11-2009, 03:59 PM	#81 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	that's no good about your shoulder mate. have you tried using anything like deep heat ? Atleast you can squat & row hey! __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

10-01-2010, 12:05 AM	#88 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Wow, 2,500kcal for a bloke your size doing your training is not much, don't go too fast with the weight loss, mate. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]