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Health & Fitness
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Old 04-02-2013, 12:01 AM   #1
bostonsc4
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BostonSC4's Progress Log

I figured its about time I made a progress log. I've been contributing to H&F for about 6 months now and would like to document what I've accomplished, and plan to.

August 28th 12'... 5'10" 149lb
I got back to campus for my senior year of college, and basically decided I was done being skinny and eating like sh1t, it was time for a full 180* change.
This was me after a hiking trip at the top, cause it demonstrates how tiny my arms and upper body and legs are.


And here I am the night before I committed to a life changing gym routine and diet improvement.


I began with a 3 day a week split, so that I wouldn't hurt myself. Mon- Chest & Tri, Wed- Back and Bi, Fri- Shoulders (notice the lack of legs, I was a bro lifter for a while)

I ate like sh1t my whole life for the most part, no veggies, no fruit, drank copious amounts of soda, only ate fast food and other carbs and low protein foods. First things first was to eliminate the soda and fast food. I had not 1 drop of soda or McDonalds for close to 3-4 months. The transformation was awesome for me, I just felt healthier and less bogged down every day.

Here is an update from October, about 2 completed months into my lifting, which would then turn into a 5 day split.


I'm not sure when this was, but I think its roughly 4-5 months into my lifting. Sorry about the faces I make in pictures, i'm just bad at this.




Here was my progress picture at about 6 and a half months in. I was feeling great here, but needed to start eating more calories.


5'10"; 160lb after 7 months of 5-6 days a week in the gym. I need a picture from right now, haven't taken one yet.

About a month ago I suffered a shoulder injury many of you may have read about, I was doing cleans and jerks with too heavy weight and got tendinitis in my left shoulder. I had to basically take 4 weeks off from anything upper body. That was horrible, I lost so much strength and could only focus on legs. I ended up over-doing legs, and now I'm battling a strained hip flexor. But I'm on a slow recovery, I've been back in the gym for 2 weeks now, and all is well. I'm doing lower weight higher rep stuff now so I don't hurt my shoulder again.

My goals are going to change after this summer, but I think for now I'm going to focus more on getting ready for basic training. I'm leaving around Aug. Sept part of this year for basic, and I want to get what the Air Force calls "Warhawk" which is a 100 on the PT test. Thats 70+ pushups in 1 minute, 70+ situps in 1 minute, at least 8 pullups unlimited time, and a sub 9:10m 1.5 mile. Anything less than a 100 is unacceptable to me. So I'm going to just try to maintain right now and get stronger and leaner, not so much bulkier at least for now. I'd like to see my weights going up, but maybe not body weight by a whole lot. We'll see though, but thanks for reading guys, I'll post form checks and updates here as I progress further.

Last edited by bostonsc4; 04-02-2013 at 12:08 AM.
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Old 04-02-2013, 12:23 AM   #2
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Old 04-02-2013, 12:24 AM   #3
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btw, there's nothing wrong with cycling brah
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Old 04-02-2013, 09:43 AM   #4
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Quote:
Originally Posted by bostonsc4
I'm doing lower weight higher rep stuff now so I don't hurt my shoulder again.

So I'm going to just try to maintain right now and get stronger and leaner, not so much bulkier at least for now. I'd like to see my weights going up, but maybe not body weight by a whole lot.
my 2c on this... you need to take this time while at a "lower weight" and learn proper form on the important lifts. This is a better way to avoid injury than by avoiding "heavy" weights (as in getting an intense workout in).

If you are looking to get stronger and leaner and not bulky, lifting lower range weights for higher range of reps is for results that are the exact opposite of what you want. Lifting heavy weights in a low range will build "harder, denser muscles (in laymans terms)" whereas lifting lighter weights in a higher range will build "bulky looking muscles" over an extended period of time.
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Old 04-16-2013, 09:09 PM   #5
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The last 3 workouts this week have been great.

Chest: warm up, BB flat: bar x 10, 95 x 5, 135 x 5, 185x1 185x1 185x1 135x10 135x10
Incline DB: 35 x10, 45x10, 55x5, 45x10, 30x5
Cable peck flys: 3 x 12 @ 27.5lb
50 push ups

Back: warm up, 5 pullups on 4 different grips,
3x12 lat pulldowns 100lb
3x10 seated rows @ 50lb
3x12 isolation of arm rows machine with 2 plates on each side
DL 135 x 6, 185x3, 225x1
7 assisted pullups on 4 different grips, then 5 assisted on 4 different grips

Bis / Tris
warm up, standing bi curls 1x10 w/ 20s,
cross body curls 1x10 w/ 20s
Concentration curls 1x5 w/ 35s
Preachers curls EZ bar: 5 reps @ 60, 5 reps @ 70, 1 rep at 80, 5 reps @ 70, 5 reps @ 60
Standing cable curls: 12,10,8,6,4 rep scheme; 8 second rest, low weight focus on good contraction

2x10 body weight dips
3x10 tri pulldowns at 75lb
reverse tri curls 9 sets of 12 @ 50lb down to 7.5lb by last set

Each workout had a 4 mile hill workout / run before it.

Feeling really good right now as my shoulder is back in business. Now I just have to sort out my hip flexer strain and my patella tendinitis
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Old 04-16-2013, 09:56 PM   #6
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Id suggest doing the hill stuff after.
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Old 04-16-2013, 09:57 PM   #7
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What happens to legs? If there is no time, swap arms with legs.
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Old 04-16-2013, 10:05 PM   #8
bostonsc4
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What happens to legs? If there is no time, swap arms with legs.
This is just a summary of the last 3 days. Leg day is coming up in 2 days
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Old 04-16-2013, 11:43 PM   #9
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Legs day is the most important day as legs have the largest muscle in body.

Definitely run either after lifting or on a different day.
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Old 04-19-2013, 01:39 AM   #10
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Did 7 miles of hills on Wednesday, then did shoulders:

standing DB military press: 2x10 w/ 25s for warm up
seated military press: 3x10 w/40s 3x6 w/ 50s 1x3 w/ 40s, 1x3 w/ 30s 1x3 w/ 25s
Shoulder Press Machine: 12-10-8-6-4 8 seconds rest w/ 25lb plates
Lateral Raises; Front shoulder raises: 3x10 w/ 10s
BB 135lb shrugs 3x12
45lb x10, 35lb x10, 25lb x10 upward rows w/ plates
side shrugs: 3x10 w/ 40s
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Old 04-19-2013, 01:43 AM   #11
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Leg Day today! I did;

2 lap warm up jog, stretch

Seated Calf Raises 3x12 w/ 45lb plates 1x12 w/ 2 45lb plates
Front Squat 3x10 @ 100lb
25lb DB lunges 3x10 (awful!)
10 36" Box jumps
3x12 Quad Curls; 3x12 extensions

Can't even walk, especially after the mileage I've ran this week
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Old 04-19-2013, 09:33 AM   #12
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Quote:
Originally Posted by bostonsc4 View Post
Did 7 miles of hills on Wednesday, then did shoulders:

standing DB military press: 2x10 w/ 25s for warm up
seated military press: 3x10 w/40s 3x6 w/ 50s 1x3 w/ 40s, 1x3 w/ 30s 1x3 w/ 25s
Shoulder Press Machine: 12-10-8-6-4 8 seconds rest w/ 25lb plates
Lateral Raises; Front shoulder raises: 3x10 w/ 10s
BB 135lb shrugs 3x12
45lb x10, 35lb x10, 25lb x10 upward rows w/ plates
side shrugs: 3x10 w/ 40s
Do standing OHP with a barbell.
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Old 04-19-2013, 09:43 AM   #13
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OHP & bench press with a barbell gave me the best shoulder strength gains I've seen in a 9 month period, compared with 2 years of typical shoulder routines
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Old 04-19-2013, 11:29 AM   #14
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Vary your shoulder workout.

I do OHPs standing with a BB. Seated presses with DBs.

Replace shoulder press machine with an exercise for rear delts.

I would replace front delts with one for mid delts as front delts get worked out hard with dips and chest.
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Old 04-19-2013, 12:28 PM   #15
bostonsc4
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Quote:
Originally Posted by z00 View Post
Vary your shoulder workout.

I do OHPs standing with a BB. Seated presses with DBs.

Replace shoulder press machine with an exercise for rear delts.

I would replace front delts with one for mid delts as front delts get worked out hard with dips and chest.
Sounds good to me, what do you suggest for rear delt exercises?
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Old 04-19-2013, 12:44 PM   #16
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Sounds good to me, what do you suggest for rear delt exercises?
go read my new thread. Stop sweating the small stuff.
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Old 04-19-2013, 01:53 PM   #17
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You can do reverse incline bench with DBs (lay on bench with your belly).

Or pec machine with reverse movement of a chest fly. Put handle infront of you instead of next to your shoulders.

Or with cable, bend knees, do one arm at a time, youtube cable rear delts.

Quote:
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Sounds good to me, what do you suggest for rear delt exercises?
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Old 04-19-2013, 01:56 PM   #18
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if you incorporate barbell bent over rows they also work the rear delt quite well.
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Old 04-19-2013, 03:23 PM   #19
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if you incorporate barbell bent over rows they also work the rear delt quite well.
^^This!

Forget all of the extraneous isolation stuff right now. To pack on the dense muscle, do bent-over barbell rows. Row heavy, alternate grips and contract HARD. Finish off with seated cable rows.....all variations of them (..wide grip, close grip, single hand, etc.)......until your upper/mid back just can't take it anymore. Rinse and repeat!


...and f@cking dead lift!!!

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Old 04-19-2013, 03:32 PM   #20
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hey m3inline, do you recommend rowing with extreme force for bent overs? (Trying to rip the weight off the ground and into your belt area with force) Or a more slow approach, contracting/squeezing at the top?
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