Weightlifting/ Workout

[Superjay]

I usually do the ATG squats...you get more glut and hammy in the mix...you have to watch the shape of your spine when you do that, though

[EclipseChris]

Wanted to post my progress pic somewhere. We need a health and fitness section on this site.

Before

After

Thats about 6 months of 3-5 days a week at the gym, including 3-4 different diet and lift combinations. Still havn't found something i really like. But progress is progress.

[Superjay]

where are HER "after" pics?

[EclipseChris]

She is long gone.

[^_^ Gem132]

Does anybody have any experience with shoulder injuries ?

i was at the gym last night doin incline dumbbell bench press and my shoulder gave way, i woke up this morning and i cannot move my arm away from my body without a sharp pain. any ideas on what i have done ?

Edit : i agree with eclipsechris we do need a health and fitness section on this forum

[Superjay]

yeah....don't do a goddamned thing with that shoulder for at least 2 weeks. you may have torn a rotator cuff. if it's still screaming at you in 2 weeks you need to see a Dr.

[^_^ Gem132]

yeah....don't do a goddamned thing with that shoulder for at least 2 weeks. you may have torn a rotator cuff. if it's still screaming at you in 2 weeks you need to see a Dr.

Thanks for that man i will listen to your advice, guess its just treadmill, bike and elliptical for the next couple of weeks

[nautical7]

Haven't posted here in awhile but in the past 2 months, maybe a little more, I've gained 10 lbs of muscle (from what I can tell, no fat gained anywhere) and shaved a bit more off my abs along with a stronger upper body and arms. This is all from just doing pt twice a week and no weightlifting at all. Lots of cardio as well. Figured I'd share since any type of gains for me are usually small and take several months and I was surprised since like I said it's only two days a week.

[drewb53]

I got my new best on flat bench it is not very impressive, but I am working my way up. Flat bench today was 135 1x5 145 1x3 then i got a spotter and did 155 1x3.

[finkster]

OK this is my first day of carb cycling. Today is my high carb day. Here's breakfast.

Roasted chicken....all white. about 30 grams worth of protein. Im using some Franks Red Hot to eat it easier.

3/4 cup blueberries mixed in 1/2 cup slow cooked traditional oatmeal.

This is going to be even harder than my workouts because I love cereal and other unhealthy shit. I really hope for great results.

Here is what I am following.

http://www.bodybuilding.com/fun/par30.htm

I'll keep you guys posted. As for today's workout,

QUADS, HAMS, AND CALVES

Step Mill: 5 sets of 1 minute at level 20 with 1 minute rest between sets

Giant Set: complete 3 sets with no rest.

Squat Press: 25, 20, 15

Hack Squat: 15, 12, 10

Lateral Ski Plyo Drill: 45 seconds

Giant set: complete 3 sets with no rest.

Leg Extension: 25, 20, 15

Seated Leg Curl: 25, 20, 15

Mountain Climbers: 45 seconds

Giant Set: complete 2 sets with no rest.

Leg Press: 25, 20, 15

Lying Leg Curl: 25, 20, 15

DB walking lunges: 8 up and 8 back

Single Leg Torso Hold: 60 seconds each side

Single Leg Torso Lifts: 12 each side

Single Leg Torso Hold: 45 seconds each side

Giant Set: complete 1 set with no rest.

Standing Calf Raise: 60 seconds slow, 30 seconds fast

Donkey Calf Raise: 60 seconds slow, 30 seconds fast

Seated Calf Raise: 60 seconds slow, 30 seconds fast

Free Climber: 3 minutes as fast as possible

Time to get it ripped for summer. LET'S GET IT!!!