[mm1snapper]

Originally Posted by KM

I think everything looks good. I would recommend the dumbbell military press rather than the barbell. You're hitting every part of the shoulder, which is good! How come you don't go up weight on sets? Is that because of the injurty? Ab workout looks good. May not need all that, core is worked through compounds. But everyone responds differently.

How's the eat?

Thanks man i prefer dumbbell everything... I dont really go up because i havent trained my shoulders in almost 8-9months It was hurting to much before the shoulder surgery to do so. So now im just rying to get my strength back in them and work my way up. There definitely my weak spot.

Ab's... I just thought i would do three excersices and see how i respond after a month or two lol...

Eh the eat is going ok... Havent really had a chance to work on the diet today. But i am pulling in about 200g protein and 300 carbs through about 5 meals. Dunno my fat content... Just kinda eat whe i get the chance. Some girls invited me to a poker tourny, so i hit that up and won $90 bucks!

[mr_bhana]

Nice job, you hit everypart of the shoulders, must people just hit the anteriors hard and neglect the rest of the delts, i prefer DB mil press compared to BB mil press anyday

[mm1snapper]

Weight:
195lbs

Chest/Tri's:
Dumbbell Bench- 3x6x75lbs
Incline Dumbbell Bench- 3x6x60lbs
Dips- 3x6xBW
Machine Flys- 3x6x130lbs

Close Grip Bench- 3x6x80lbs
Cable Tricep Extentions- 3x8x50lbs
Skull Crushers- 3x8x65lbs

Ab's:
*Were done in a curcuit fashion as follows.
Weighted Decline Crunches- 3x12x25lbs, 1x20x25lbs
Leg Raises- 1x12, 2x10
Cable Rope Crunches- 3x12x50lbs

NOTES:
*During one of my sets on db bench i felt a slight pain in my left pec. After that it had a slight burning sensation to it. Didnt affect my workout but i didnt go higher after that even though i could have.

[KM]

Hey mm1...

Nice workout bro. To me, it seems your workout regime is solid. You have the alternation between barbell and dumbbells on your chest and your hitting the tricep longhead with the lying tricep extensions/skull crushers. On abs, don't just focus on local core movements; crunches, etc. Focus on them, as well as dynamic global core; swings, core stabilizing etc.

If you feel any pain, it's definitely a good idea to stay cool with it and don't go crazy. Nice work mm1, eat to read log as well!

[mm1snapper]

Originally Posted by KM

Hey mm1...

Nice workout bro. To me, it seems your workout regime is solid. You have the alternation between barbell and dumbbells on your chest and your hitting the tricep longhead with the lying tricep extensions/skull crushers. On abs, don't just focus on local core movements; crunches, etc. Focus on them, as well as dynamic global core; swings, core stabilizing etc.

If you feel any pain, it's definitely a good idea to stay cool with it and don't go crazy. Nice work mm1, eat to read log as well!

Thanks alot man! Working my hardest to get in better shape... Right now i am trying a new ab routine. It consists of one day doing all local ab's(Uper, Lower, Middle) And the next doing *swinging/Oblique movements.

I just read your log and really like the info you posted its definitely helping with my diet. I should be able to send you a copy of my first template by sometime tommorow.

The pain on the other hand is gone. Only lasted for a few hours and now is completely fine.

[KM]

Good to hear bro. Glad that helped! I have so much more to add to it, just time's been rough. I have all of my common foods hand written. I feel I get myself more involved with the training and diet aspect if I keep a well maintained, nutrition and training log.

If you don't have any of those, I would recommend it. Especially when we get you started on the eat. Which should look good, you seem to be focused and you're reading. So, I'll PM you tonight to see what's up. And we'll go from there.

[mm1snapper]

Originally Posted by KM

Good to hear bro. Glad that helped! I have so much more to add to it, just time's been rough. I have all of my common foods hand written. I feel I get myself more involved with the training and diet aspect if I keep a well maintained, nutrition and training log.

If you don't have any of those, I would recommend it. Especially when we get you started on the eat. Which should look good, you seem to be focused and you're reading. So, I'll PM you tonight to see what's up. And we'll go from there.

HEY MAN SORRY I HAVENT BEEN TO ACTIVE LATELY... Caps... Um my pec was hurting so i took two days off and iced, rested it also been on celebrex which is a anti inflamitory. It feels much better now. And there are no visual signs of deformity.

Anyways to get back on tract im going to combine a few body parts the next two days so i am back on schedul next week. Which will also be a new gym :(

Today- Shoulders/Legs/Ab's:
Dumbbell Military Press- 3x4-6
Barbell Military Press- 3x4-6
Lateral Raises- 3x6-8
Front Raises- 3x6-8

Smith Machine Squats- 3x4-6
Leg Press- 3x4-6
Leg Extentions- 3x4-6
Leg Curls- 3x4-6


Tommorow-Back/Traps/Bi's:
Lat Pull Downs- 3x4-6
Cable Rows- 3x4-6
Dumbbell Rows- 3x4-6
Hyper Extentions- 3x4-6(Weighted)
Wide Grip Pull Ups- 3xAs Many Possible

BB Shrugs-3x6-8
Up Right Rows-3x6-8
Ez Bar Curls- 3x4-6
Dumbbell Curls- 3x6-8

As For the diet this is what i have so far... Its the link...

[chrispghmuscle]

Nice job Snapper.. Sorry I'm late on showing some love bro.. Take your time coming back,, it literally took me 2 soild months after my elbow surgery.. Now I'm benching 245 on the flat bench, and 225 on the incline..

Again great lookin log bro..

Chris

[mm1snapper]

Originally Posted by chrispghmuscle

Nice job Snapper.. Sorry I'm late on showing some love bro.. Take your time coming back,, it literally took me 2 soild months after my elbow surgery.. Now I'm benching 245 on the flat bench, and 225 on the incline..

Again great lookin log bro..

Chris

Hey thanks alot man! Im just glad i am able to lift again! Making good gains so far. Might have over did it the other day but i will find a appy median. Im just really glad a few people are taking interest in my log and are supporting me!

If anyone has time check out my diet i posted a link to. Its just a idea so far. And needs a little work. Dinner will be a toss up meal were i will eat what ever my parents make lol. And the timing is off cause i will be eating earlyer in the morning starting the 7th.

[mm1snapper]

Ok not going to lie todays work out was killer! I dunno where i go the energy for it but i am damn impressed with it. If i didnt do shoulders before legs i probably could of went higher but i am still happy with the weight i did. Best work out i have had in a long time!

Today- Shoulders/Legs/Ab's:
Dumbbell Military Press- 3x6x60lbs(This is Each Dumbbell)
Lateral Raises- 3x6x25lbs
Front Raises- 3x6x30lbs
Reverse Fly's- 3x8x20lbs

Smith Machine Squats- 3x6x205lbs
Leg Press- 3x6x300lbs
Leg Extentions- 2x8x170lbs, 1x8x190lbs
Leg Curls- 1x8x130lbs, 2x8x150lbs

Decline Crunches- 2x20x25lbs, 1x15x25lbs
Cable Rope Crunches- 2x15x55lbs, 1x12x45lbs
Rusian Twists- 2x15x6lbs Med Ball

Weight:
197lbs!!!!

[mm1snapper]

Here you go km...

Meal 1- Cals/Fat/Carbs/Pro...
1.5 Cups Oats- 450/9/81/15
1 Scoop Whey- 120/2/3/23
1Slice White Bread- 100/1.5/17/4
670cals/12.5fat/101Carbs/42Prot

Meal 2-
Turkey Packet(Like a tuna can but better)- 280/1.5/3.5/38.5
1/2 Cup Brown Rice- 341/3/71/8
621Cals/4.5Fat/74.5Carbs/46.5Protein

Meal 3-
Chicken Packet- 210/3.5/0/38.5
1/2 Cup Brown Rice- 341/3/71/8
1/2 Table Spoon EVOO- 63/7/0/0
614Cals/13.5Fat/71Carbs/46.5Protein

Meal 4- Pre work out...
2 Scoops Whey- 240/4/6/46
2 Slices Wheat Bread- 200/3/34/8
440Cals/7Fat/40Carbs/54 Protein

Meal 5- Post work out...
2 Scoops Whey- 240/4/6/46
2 Scoops Waxy Maize- 240/0/60/0
3 Rice C