don't it doesn't stop anyone else from posting here
Random health and exercise thoughts - Page 3066
I blame Viking press, rear Delt destroyer sets and dips for the 30lb increase in 2 weeks. For Pec size I've been doing slight decline kettlebell flyes which have worked nice.
Yeah, I rarely do BB stuff for chest since it bothers my right shoulder. Dumbbells don't bother it that much, though I should probably use those for incline work too instead of the machine I'm using. BB incline doesn't ever bother my shoulders, but I feel like I get so much more out of DB work.
I can definitely feel my shoulder get annoyed when I'm doing pullups too, which is weird. I've been slacking with the prehab stuff though, I think this is a lesson to get my ass in gear and start doing that 2x a week.
15 band pullaparts
15 supinate band pullaparts
15 pulls parts with elbows at your sides
15 supinated with elbows at your sides
Lax ball SMR on pecs
20 broomstick dislocations moving your hands closer together every 5 reps
It takes about 5 minutes and loosens everything up, strengthens the whole shoulder girdle and upper back and increases rom as well as just pumping a bunch of blood into the whole area. That was a big part f my slap tear rehab and I've just kept doing it since it's so simple.
I also finish each session with some form of face pull (band, cable, crucifixion, blast straps etc). A lot of the shoulder issues people have stem from weak backs.
I can do DB Incline Presses, DB shoulder presses, Pull-ups, and DB rows alright but once my form starts breaking down i can feel it tweak. I think the hack squat machine is also pressing on my shoulder funny so i'm gonna give that a rest as well.
Aside from that, I did a ton of pulling and not much pressing. Only did overhead work once every 2 weeks. I set up all my training though (was studying exercise science at the time and talked with some professors, but they were all into the science more than the exercise ie/ fat guys with knowledge on anatomy and energy systems). I remember I was doing 3x more pulling than pushing. And all my squats were with the safety bar.
I did do about 2 months of ultrasound but I feel like that was pointless, it was just a free part of my university health plan so why not.
And like I said before, I started focusing a lot more on bodybuilding and making the muscle do the work which I feel was probably the best thing I did instead of just focusing on movement patterns and getting max weight up.
I remember using the assisted pull-up machine for about a month to learn how to pull with my lats and take out as much arm and shoulder involvement as possible. All of my pressing was paused at the top so I could just squeeze as hard as possible.
Honestly, the main things that I think had the biggest influence were:
ART from somebody experienced with the issue
Focusing on the upper back
Focusing on the contraction
Getting a pump
Pre-exhaustion (to help develop better mmc and get the pump before hitting big movements)
And if it was real achy I'd take a big ibuprofen and do the above band work as well as a few other movements (banded no money, prone YTL with a soup can and some external rotations)
Most SLEEVES will add no poundage.
But those aren't neoprene so they may add a bit depending how it's sized.
I'm finding it a lot harder to get all my calories in during working hours.
Also, I don't do any DB presses and my pecs grow fine from BB bench. Just do paused reps and you'll put more emphasis on the bottom end ROM where the pecs move the weight. Just look at any bench press specialist powerlifter and they'll have very well developed pecs from paused BB benching.
I fucking miss lifting- a lot, but at this current station in my life I really can't be consistent enough with diet and lifting to really make it count. It sucks, but i'm ok with it, because otherwise things are going really well.
With that being said, I think being away from the game for awhile definitely lends a new perspective on it all.
It's not that complicated, and a lot of times we make it seem more complicated than it is. When I get back into it, i'm definitely not wasting my time with all this mental masturbation and OCD complex regarding programing and eating and all that shit.
I'm just going to work out 4 days a week on a split, and do whatever the fuck I feel like doing that day, so if Monday becomes back and bis i'll just do whatever I want that day, however many reps and sets feels right.
Count calories and weigh food yes, maybe, but at the same time, look at the mirror and observe body composition and measurements more than what the scale tells me, also using strength as a baseline.