Seated DB shoulder Press: 3x15-20, using 50sīent laterals on incline bench: 3x40, 20 out at 90 degrees then 20 back at 45 degrees, using 20lbs Seated DB Laterals: 3圆0, pyramiding the weight up then back down in sub-sets of 12 reps, went up to 30s for heaviest 12 Before that my weight training was geared towards athletics and martial arts.Ī quick rundown of this weeks workouts, since each one (except for chest - my shoulder is flaring up so no pressing) made me sore for 3-5 days which felt awesome. I've only been lifting as a bodybuilder (individual bodypart workouts, multiple sets to failure, etc) for about 5 or 6 years though, and while I've always had bad shoulders, in that time I've added a meniscus tear, a partial pec tear, and a bad/chronic ab and psoas strain to the list. I'm 25, an started lifting seriously when I was 12. Writing that out kills me because those are all my favorites, but luckily I can still do rack deadlifts and can still squat a little past 90, so I'm getting some heavy work in! I've been getting deep tissue work done once a month too, which seems to be keeping my abs recovering nicely at my current level of training. Through numerous repeated injuries, I've found that any heavy exercise requiring me to flex my hips more than 90 degrees with bent knees is guaranteed to badly aggravate my damaged abs and psoas, so no deadlifts from the ground, no squats to parallel, and no cleans or snatches. I'm also adjusting my training to be more proactive about safety. Train Mon, Tues, Thurs, Fri, Sat, Off Wed, Sun I'm hoping these two modifications will allow me to train a lot more frequently without getting hurt - this past week I started off with the burnout week, so we'll see what next week and beyond brings! Here's my basic plan: In addition to the extra rest day I plan to take every 4th week as a Y3T Muscle Annihilation Week - hitting everything once instead of twice, and using lighter weight and super high reps to kill the muscles but let the joints recover. This means in a 3 week span I should be able to train every muscle group 5 times - which would be awesome.

I'm testing a new split starting this week, and hopefully if all goes well i won't be reporting some major injury next month! My plan is the train 5 days per week, with a three day split - thereby working all but one workout twice per week, and the odd training day out would bump everything back the following week. As I've written many times in the past, I make by far the fastest gains in size and strength hitting everything about twice per week, but as I've accumulated injuries in the past few years my body doesn't seem to be able to take it without things flaring up. I'm getting back on tracking my workouts for future reference, as well as motivation. I still feel a little cheated though (I am very suspicious that 20 people got more votes than I did) so I'm all fired up for my training and the next event on the horizon - which may be a contest next summer with multiple vegan athletes! We'll be hearing more on that as time passes I'm sure, but I'd be super excited to compete alongside some of VBB.com's best! Thank you all a ton for supporting me and voting for me, I think we did about all we could and I have to be happy with that. I was extremely pumped about the chance of getting into the finals for the 2013 Bodyspace Spokesmodel Search, but I didn't make the cut. Easy way to add pure protein to your diet, which helps with carb depleting. And seitan is a mock meat made from wheat gluten. That way you are still moving fast but you are also getting that good heavy work in.īTW.even if moving 'fast' you need to seriously respect the big weights.take a few seconds to really 'get your head right' before doing something like heavy rack pulls etc.dont just casually grab and go like a typical amateur.Hey Forklift, no pics, but there's a video of the prejudging on my site. Right now I am not even doing any shrugging as I focus on other things.but on occasion I have done what I outlined above.like 2 sets of 20 with 315 or whatever.Īnother idea is that you can do stuff like heavy high rack pulls (bar several inches above the knee etc) or heavy power shrugs.and what you do is take like 5 minutes between those big heavy sets.but in the meantime you can do, say, a set of pulldows and a set of abs or whatever. My traps are decent from doing deads and also I have done plenty of shrugs. IMO bb shrugs dont have to be time consuming.you throw a bar in a rack, throw on 135, 5 reps, 225, 5 reps.then 315 and hit 20 reps.or whatever Well at some point you have to decide what is most important to you.working out fast.or getting huge

Db shrugs ss pullovers