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Old 03-19-2011, 02:34 AM   #5626
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I find if i don't warm up it hurts in a bad way when I do it. I also do 3 sets of rotator cuff exercises, but they're quick and easy and preventative more than anything (i do them inbetween db press). I'll ditch the 20 and start at 25 ... is there anything else I can do to help myself out? My biggest issue is throwing that bar up, once it's up its easy.. just sometimes I lock up mid way and have no option but to give up (i try my hardest for a couple seconds, but if its not happening i'd rather ease off than injure myself)
Don't get me wrong warm up is everything! But doing DB press at 60% is going to exhaust you at the same time. Remember warm ups are just that to warm up the muscle and get the blood circulating. If you need more sets for you body to accumlate to the weight, you can try doing bar x 10 x 2, move on to 25 x 3 x 2, working set 45 x (your desired rep) x (desired set). If you want move to add in more volume drop the weight after hitting your working set to a weight manageable for 10 reps for 3-5 sets.

I've torn my RC before so i always do extra warm up exercises on upper body days. Simple push ups for a few sets of 10, light band pull aparts, side/front laterals (5lbs), pull ups, and broom stick RC stretch. This is what my general warm up consist of, nothing fatiguing.
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Old 03-19-2011, 02:38 AM   #5627
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You don't need to feel the "burn" you shouldn't be training to failure every time you go to the gym. You need to train smart, know when to back off and when to go full throttle.
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Old 03-19-2011, 02:49 AM   #5628
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Don't get me wrong warm up is everything! But doing DB press at 60% is going to exhaust you at the same time. Remember warm ups are just that to warm up the muscle and get the blood circulating. If you need more sets for you body to accumlate to the weight, you can try doing bar x 10 x 2, move on to 25 x 3 x 2, working set 45 x (your desired rep) x (desired set). If you want move to add in more volume drop the weight after hitting your working set to a weight manageable for 10 reps for 3-5 sets.

I've torn my RC before so i always do extra warm up exercises on upper body days. Simple push ups for a few sets of 10, light band pull aparts, side/front laterals (5lbs), pull ups, and broom stick RC stretch. This is what my general warm up consist of, nothing fatiguing.
Ok I'll try what you said with lighter warmups ... I'm gonna do my best to eat healthier this week. I think half of the problems I'm having lately is because I've stopped eating as many eggs so I'm not getting as much omega 3 and my joints are all hurting like crazy.

The only reason I train to failure now is because I started doing that recently and I am seeing great results in the 2 months I've been doing it. I've honestly made more gains in these 2-3 months since 2011 started than I've made from Sept 2009 when I started lifting weights 'till December 2010 .. and it's all because I started going psycho at the gym, but now my progress is slowing down and I'm freaking out a bit I guess because I don't want to go back to how I used to workout.

How do you space out your workouts? I'm trying to experiment to see what works best for me .. so far I usually do this
Chest & Triceps // Legs and Biceps /// Shoulders // Back & Lower back

I'm gonna try to put my Legs day and my Back day in between chest and shoulders to see if that helps out. But definitely thanks for the tips .. I'm going to try and do my biggest shoulder exercise first thing with only the essential warm ups and see where it takes me. Will post back with results in ~ 1 week
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Old 03-19-2011, 10:50 AM   #5629
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I find if i don't warm up it hurts in a bad way when I do it. I also do 3 sets of rotator cuff exercises, but they're quick and easy and preventative more than anything (i do them inbetween db press). I'll ditch the 20 and start at 25 ... is there anything else I can do to help myself out? My biggest issue is throwing that bar up, once it's up its easy.. just sometimes I lock up mid way and have no option but to give up (i try my hardest for a couple seconds, but if its not happening i'd rather ease off than injure myself)'

And I'll try to limit myself to just 2 pushing exercises .. I just don't feel that burn as intensely as I like if I don't do 3 exercises though, so I feel a bit confused as to what to do.
do 1-2 sets of rotator warmups.. if you don't spend 5-10 mins on a cardio machine doing a warmup, do that. you will be surprised how much more you can lift if you get your HR up without prefatiguing your muscles by diong cardio at a light pace. if you do 3 sets of rotator stuff before your workout, it may fatigue it too much... rotator strengthening exercises should be done on days off or after your workout.. since you need them for stabilization. it is like doing a wack of core exercises, then trying to lift heavy with squats or deadlifts.
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Old 03-19-2011, 01:48 PM   #5630
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do 1-2 sets of rotator warmups.. if you don't spend 5-10 mins on a cardio machine doing a warmup, do that. you will be surprised how much more you can lift if you get your HR up without prefatiguing your muscles by diong cardio at a light pace. if you do 3 sets of rotator stuff before your workout, it may fatigue it too much... rotator strengthening exercises should be done on days off or after your workout.. since you need them for stabilization. it is like doing a wack of core exercises, then trying to lift heavy with squats or deadlifts.
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Old 03-19-2011, 04:35 PM   #5631
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I deadlift on shoulder/trap day now =)
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Old 03-19-2011, 05:31 PM   #5632
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I deadlift on shoulder/trap day now =)
why?
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Old 03-19-2011, 06:46 PM   #5633
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I find deadlifts make my traps pretty damn sore
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Old 03-19-2011, 08:07 PM   #5634
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i have been doing traps every 3 days now
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Old 03-19-2011, 08:19 PM   #5635
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 03-19-2011, 10:25 PM   #5636
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Havent done shrugs since I started deadlifting like a man
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Old 03-19-2011, 11:28 PM   #5637
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Old 03-20-2011, 10:48 PM   #5638
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Whooo chest tomorrow
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Old 03-20-2011, 11:18 PM   #5639
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Indoor soccer season is done. Now monday nights are gym night again so back to 5 days a week in the gym starting tomorrow!
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Old 03-21-2011, 05:07 PM   #5640
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mmm lovin the 1mr!
The crash doesn't hit me as hard now as long as i pound down a shake after the workout!
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Old 03-21-2011, 07:36 PM   #5641
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Anyone (cough strykn) care to share their technique for the powershrug? Want to work it into my routine but the technique for it seems to vary wildly.
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Old 03-21-2011, 07:44 PM   #5642
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Old 03-21-2011, 08:01 PM   #5643
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animalpak vitamins are BEASTMODE. i saw the nutritional info on the can, the label of nutritional info goes around the whole ENTIRE canister in two columns lol. This canister isn't small either, it's like the size of a 20lb dumbell.
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Old 03-21-2011, 08:05 PM   #5644
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animalpak vitamins are BEASTMODE. i saw the nutritional info on the can, the label of nutritional info goes around the whole ENTIRE canister in two columns lol. This canister isn't small either, it's like the size of a 20lb dumbell.
Took those for awhile and switched over to Orange Triad. Both good but I like to take 3 pills 2 times a day rather than 11 pills @ once.
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Old 03-21-2011, 10:13 PM   #5645
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Anyone (cough strykn) care to share their technique for the powershrug? Want to work it into my routine but the technique for it seems to vary wildly.
if you cant deadlift min of 3 plates, you won't be able to powershrug properly and will end up injuring your self
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Old 03-21-2011, 10:18 PM   #5646
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if you cant deadlift min of 3 plates, you won't be able to powershrug properly and will end up injuring your self
Why the minimum 3 plates? Not worth it with 2.5?
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Old 03-21-2011, 10:20 PM   #5647
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Yay upped everything on chest today, love working out with people that know what theyre doing
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Old 03-21-2011, 10:29 PM   #5648
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Got a question for you guys, is it just me or does anyone else have troubles sleeping at night after taking jack3d? I seem to have troubles falling asleep on workout days after I take it, even though I physically crash and feel tired.
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Old 03-21-2011, 10:39 PM   #5649
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Yup, I did when I took 1MR (same active ingredient as Jack3d) it too late in the day or took too much, or drank too much coffee during the day.

Would be exhausted, but my mind would be racing and wouldn't get to a deep sleep before 3am or so. Felt terrible.

I get it occasionally with Superpump but not as easily as I did with 1MR.

Taking a few tabs of Melatonin prior to sleeping helps, I find.
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Old 03-21-2011, 10:44 PM   #5650
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^ same here, sometimes its not worth that extra "rep" for sleep. Can never sleeep before 3 as well.
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