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Old 11-03-2011, 03:18 PM   #9751
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I felt a pop in my lower back yesterday when doing rack pulls
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Old 11-03-2011, 03:26 PM   #9752
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No headphones in the gym = no motivation
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your motivation should come from your goals
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Old 11-03-2011, 03:35 PM   #9753
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Strykn, im afraird your words of wisdom have lead to improper technique and injury.

YOUVE DOOMED THEM ALLLL

but on a serious note, there are so many injuries in this thread =(
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Old 11-03-2011, 03:58 PM   #9754
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your motivation should come from your goals
That is true but i need music to get me going, feels weird without it.
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Old 11-03-2011, 07:13 PM   #9755
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OK for people doing supramaximal loads like rack pulls, quarter squats, partial shrugs, etc. I t hink you are only supposed to do like 5-6 reps MAX. A "set" should be no more than 2 or 3 reps. You'll get a lot out of it, but not if you injure yourself trying to do 40 reps or even 10.

Note I'm not a trainer or anything, but this is what I have gleaned over the years

Also note, this only applies to natural lifters. Those who are taking celltech are on another planet
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Old 11-03-2011, 07:25 PM   #9756
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rack pulls is 3-6 for me
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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 11-03-2011, 07:43 PM   #9757
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Disagree on the partials, at least in terms of strength, especially if you do them fast. Basically you are working on the easiest half of a movement, giving you the ability to do loads you normally can't. Of course they should never be done at the expense of 'the real thing' but they are a useful tool for strength gain.

You do look like a knob when doing them at the gym, as everyone assumes that you are just trying to load up on numbers and nothing else. But who the fuck cares what they think right?

Of course, not everyone is trying to get STRONG, so
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Old 11-03-2011, 07:47 PM   #9758
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here is 2 sample shoulder workouts if anyone is interested
A-1
seated db press 4sets 6-8 reps
incline rear lateral raise sets 4 8-10 reps
machine reverse fly sets 3 12-15 reps
A-2
Smith press sets 4 8-10reps
bent over lateral raise sets 4 10-12 reps
cross body deltoid sets 4 12-15 reps

i actually made this up and do this every 4 days switching between a1 and a2
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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 11-03-2011, 07:49 PM   #9759
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ice for the first 2 days then alternate ice and heat after that
take some anti-inflammatory pills. Doctor gave me naoproxen which is the same thing as aleve i just found out
I am still healing from messing up my back but im back at the gym just doing lighters weights and more reps
i was prescribed naoproxen for my shoulder and it did help a bit with the recovery process. and the icing and heat is essential as keepz said when trying to keep the inflammation down.
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Old 11-03-2011, 08:41 PM   #9760
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you need to take it easy and make sure you don't hurt your self by going to heavy.
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Old 11-03-2011, 09:05 PM   #9761
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you need to take it easy and make sure you don't hurt your self by going to heavy.
thanks
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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 11-03-2011, 09:06 PM   #9762
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Everybody want's to be a bodybuilder but don't know one want to lift no heavy ass WEIGHT!

Berz out.
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Old 11-03-2011, 09:08 PM   #9763
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I do =)
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Old 11-03-2011, 09:31 PM   #9764
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Been lifting for 2 yrs now. Late to the party.

199lbs now... 10lb gain in 10 days on GOMAD!

Squat 300 x 8 reps tonight, bench 195 x 15 (will do 200 next time), barbell row 175 x15
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Old 11-03-2011, 09:45 PM   #9765
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^ do you notice a significant amount of fat gain and what kinda % milk are you on ?

thanks
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Old 11-03-2011, 09:56 PM   #9766
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^ do you notice a significant amount of fat gain and what kinda % milk are you on ?

thanks
^ im curious too
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Old 11-03-2011, 10:01 PM   #9767
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^ do you notice a significant amount of fat gain and what kinda % milk are you on ?

thanks
Why would there be significant fat gain? Unless he was drinking skim (which we have to assume he wasn't!)
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Old 11-03-2011, 10:06 PM   #9768
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Muscle up for 6 reps easily now =D

I was pumping DB chest presses and was finally able to get the 100s up by myself. YES!
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Old 11-03-2011, 10:14 PM   #9769
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Been lifting for 2 yrs now. Late to the party.

199lbs now... 10lb gain in 10 days on GOMAD!

Squat 300 x 8 reps tonight, bench 195 x 15 (will do 200 next time), barbell row 175 x15
Dam im falling behind. Plateau at 275 for 5x5 about 2 months ago and im getting weaker. Struggling with 2 plates and a nickel and dime. Wahhh. Im tempted to bring a whole gallon of milk to work.
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Old 11-03-2011, 10:21 PM   #9770
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speaking of milk, im curious what type of milk u guys drink/use for ur protein (if applicable). i only started using milk for my protein just a few months ago. i've always drank skim milk. yes some ppl say it tastes like shit and its like water but i guess i grew up drinking it so im use to it. is it beneficial in anyway to start drinking 1 or 2%?
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Old 11-03-2011, 10:21 PM   #9771
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More fat = more calories, good for bulking.
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Old 11-03-2011, 10:49 PM   #9772
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Homo milk. 3.25% I think.

Does anybody know who the guy is at 0:34
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Old 11-03-2011, 10:51 PM   #9773
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Full fat milk for bulking

No milk for cutting

Skim milk for getting really fat and drinking horrible tasting milk
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Old 11-03-2011, 11:18 PM   #9774
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And chocolate milk if you want to be awesome.
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Old 11-04-2011, 01:52 AM   #9775
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Quote:
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here is 2 sample shoulder workouts if anyone is interested
A-1
seated db press 4sets 6-8 reps
incline rear lateral raise sets 4 8-10 reps
machine reverse fly sets 3 12-15 reps
A-2
Smith press sets 4 8-10reps
bent over lateral raise sets 4 10-12 reps
cross body deltoid sets 4 12-15 reps



i actually made this up and do this every 4 days switching between a1 and a2
That's all you do? That's nothing.. well for me. I do like 6 sets shoulder press, 5 sets side laterials , 5 rear and like 4 front raises.. am I doing too much? I find if I do less I don't gain anything.. but even then I've been plateaued for a long ass time now and just started doing a lot more for shoulders which seems to be working.. edit. Just noticed u work shoulders every 4 days which is close to twice a week
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