Approved Log Becoming a new me - TRT and Peptides Log

[ballin2504]

press

@gil3286 that’s how it’s done big guy. Keep it up

 

[gil3286]

1:20 min cardio to start the day

 

[Noah Wixx]

Standing military press

175x10



Rackable curl bar curls

105x9/7



Life fitness overhead press

275x12



Weighted ab crunch

45lbsx8/7



Atlantis lateral raise

135x9



Prime tricep push downs

150x9/7



Copenhagen plank

2x20 sec holds



Cable bicep curls

140x8/6



Hanging leg raise x 13/11



Life fitness Rear felt flies

235x8/6



Cross body tricep extensions

12.5kgx8/7



35 min interval rower

Killed this session

 

[gil3286]

1:20 cardio to start sundays workday

 

[GHgut4life]

1:20 cardio to start sundays workday

steady cardio brother

 

[SteveSmi]

I don’t disagree with the volume statement. Front deltoids get trained in almost every pressing pattern regardless of angle. I’m a strength and conditioning coach, and from my experience, yes a good portion of the population has some sort of rotator cuff dysfunction, whether it be symptomatic or asymptomatic.

What I don’t agree with is the statement that shoulder work in the form of overhead pressing is the mechanism that leads to those injuries. From almost every case I’ve dealt with, it’s been horizontal pressing variations (bench press etc.) that leads to the most cases of impingement syndrome that I’ve dealt with.

In my opinion there’s too much emphasis placed on total pressing volume in general. Active release and PT on tight pecs, especially the pec minor, and like magic, the shoulder pain goes away. Not every case, but 95% of them I’ve encountered working with athletes of all types. Just some good for thought, and I love this type of dialogue. I’m an exercise physiology major and I love discussing this shit

that is good stuff man! when i blew out my shoulder i didn't even know it was blew out. had no clue. the adnrenaline masks all. my right arm ended up being super weak when i would lift, then i started to get inflammation going down my arm and my right shoulder hurt like crazy when sleeping on it. that is when i went to the doctor and found out. a lot of our injuries are masked cause we get used to that sore feeling and ignore things

 

[gil3286]

that is good stuff man! when i blew out my shoulder i didn't even know it was blew out. had no clue. the adnrenaline masks all. my right arm ended up being super weak when i would lift, then i started to get inflammation going down my arm and my right shoulder hurt like crazy when sleeping on it. that is when i went to the doctor and found out. a lot of our injuries are masked cause we get used to that sore feeling and ignore things

Yeah dude, body is strange. Last February- may I developed the worst case of peripheral nerve entrapment. The pain was so severe that it led to 2 additional nerves in my forearm becoming entrapped and 60% strength loss in my right hand.

The cause ? I was spotting someone on the bench and felt something “weird” on the shoulder blade. Literally nothing acute happened.

It’s all a part of the game, everything we do is inherently “not safe”. What drives me nuts is some of the best coaches in the world use anecdotal evidence and fear mongering to bastardize certain movements.

Mike Boyle (who was my professor in college) compared squatting to “slamming your hand in a car door” on peter Attias podcast (who’s also a bullshit artist). Shit like that needs to stop because it’s anecdotal bullshit being presented as fact, and people generally don’t know any better. In over 20 years of coaching, the one rule I live by is “never assume”

 

[gil3286]

Bench

275x8

230 Larsen press x 9



Kabuki bar seal row wide grip

245x5

195x9



Hammer strength incline press

4ppsx 7

3pps9



Flex chest supported row

225x7

185x9



Life fitness chest fly

300x6



Hammer strength high row

4ppsx 6

3ppsx 8



35 min interval

Rower

 

[GHgut4life]

Bench

275x8

230 Larsen press x 9



Kabuki bar seal row wide grip

245x5

195x9



Hammer strength incline press

4ppsx 7

3pps9



Flex chest supported row

225x7

185x9



Life fitness chest fly

300x6



Hammer strength high row

4ppsx 6

3ppsx 8



35 min interval

Rower

Strong pressing day with 275x8 showing good top-end control and solid follow-up volume on Larsen presses brother
Rows and high pulls balanced the session well, and that 35-minute rower finish will keep conditioning sharp without cutting recovery

 

[gil3286]

Pendulum squat

3pps and a 25x7

3pps and a 10x 10



RDL on panatta

6ppsx7

5pps and a 25x8



AFS leg press

7ppsx6



Nautilus hip thrust

7ppsx 10/8



Life fitness leg ext

250x7

210x9



Flex ham tractor

225x11/9



45 min steady state rower

 

[GHgut4life]

Pendulum squat

3pps and a 25x7

3pps and a 10x 10



RDL on panatta

6ppsx7

5pps and a 25x8



AFS leg press

7ppsx6



Nautilus hip thrust

7ppsx 10/8



Life fitness leg ext

250x7

210x9



Flex ham tractor

225x11/9



45 min steady state rower

ramming that training brother
i love your steady push

 

[SteveSmi]

Yeah dude, body is strange. Last February- may I developed the worst case of peripheral nerve entrapment. The pain was so severe that it led to 2 additional nerves in my forearm becoming entrapped and 60% strength loss in my right hand.

The cause ? I was spotting someone on the bench and felt something “weird” on the shoulder blade. Literally nothing acute happened.

It’s all a part of the game, everything we do is inherently “not safe”. What drives me nuts is some of the best coaches in the world use anecdotal evidence and fear mongering to bastardize certain movements.

Mike Boyle (who was my professor in college) compared squatting to “slamming your hand in a car door” on peter Attias podcast (who’s also a bullshit artist). Shit like that needs to stop because it’s anecdotal bullshit being presented as fact, and people generally don’t know any better. In over 20 years of coaching, the one rule I live by is “never assume”

yeah i avoid most of that crap out there. too much noise

 

[gil3286]

Rogers lat pulldown

285x7

235x11

Back off set of pullups x 13



Flex leg extension

225x10/8



Life fitness OHP neutral grip

275x16



Life fitness seated lateral

150x9



Prone leg curls

120x8/7



Bodymasters chest supported row

250x7

220x9



Prime Tricep push down

150x10/11



Weighted ab crunch on lat pulldown

100x8/7



Life fitness pec fly

265x8/7



Cable bicep curls

150x 8/7



45 min steady state rower

 

[gil3286]

Past 2 days
1:20 min steady state rower

 

[GHgut4life]

Rogers lat pulldown

285x7

235x11

Back off set of pullups x 13



Flex leg extension

225x10/8



Life fitness OHP neutral grip

275x16



Life fitness seated lateral

150x9



Prone leg curls

120x8/7



Bodymasters chest supported row

250x7

220x9



Prime Tricep push down

150x10/11



Weighted ab crunch on lat pulldown

100x8/7



Life fitness pec fly

265x8/7



Cable bicep curls

150x 8/7



45 min steady state rower

Past 2 days
1:20 min steady state rower

you feeling stronger brother?

 

[gil3286]

you feeling stronger brother?

Feeling good, unfortunately my nerve entrapment in my upper back reappeared out of thin air this Saturday morning. Constant pain in upper back and numbness down my forearm extensors. Will need to modify some things in the weight room but hopefully won’t hold me back too much as I seek rehab for it

 

[gil3286]

Bench

285x5 (right arm didn’t feel great on this)

Larsen back off 235x7



Flex chest supported row

210x7/6



Hammer strength incline press

4ppsx5

3ppsx11



Life fitness chest fly 305x8



Hammer strength high row

3ppsx7/6



35 min interval rower

 

[GHgut4life]

Feeling good, unfortunately my nerve entrapment in my upper back reappeared out of thin air this Saturday morning. Constant pain in upper back and numbness down my forearm extensors. Will need to modify some things in the weight room but hopefully won’t hold me back too much as I seek rehab for it

lets get some rehab on it brother
get red light lamp and massage

 

[GHgut4life]

Bench

285x5 (right arm didn’t feel great on this)

Larsen back off 235x7



Flex chest supported row

210x7/6



Hammer strength incline press

4ppsx5

3ppsx11



Life fitness chest fly 305x8



Hammer strength high row

3ppsx7/6



35 min interval rower

Pressing strength is good but right arm strain means drop 285 to 275 next session for 2 sets of 5 to 6 until it feels solid brother

Hold 4 plates for top Hammer press and push 3 plate backoff to 12 reps imo

 

[gil3286]

lets get some rehab on it brother
get red light lamp and massage

I gotta get the dry needling on deck real soon