rev210

One arm dumbell rows. ( parrallel back technique (parralled to ground + FatGripz 2inch + performed explosively) 47.5kg x 12 50kg x 6 50kg x 6 50kg x 6 Farmer walk with dumbells + FatGripz 50kg dumbells. Row Machine (+ FatGripz) most of the plates x 15(fast) All of the plates x 12 All of the plates x 10 All plates x 8 Lat Pull downs set of 12 set of 6 set of 5 Incline bench face down rear dumbell flys (+ FatGripz) 15kg dumbells x 30 22.5kg dumbells x 15 25kg dumbells x 8 15kg dumbells x 20 Cable rope Facepulls set of 20 set of 8

90kg is great work. Strong press actually. Be good to get back to clean and press. I am stuck in rehab zone. Doing lame dumbbell presses and Cubans. Have wrist/forearm issues still. Likely need surgery to fix. I have my eye on working up to 50kg a side if I have to live with them in the mean time.

Some protein is expensive , some is cheap. The mix is mostly full of the cheap stuff, with a hint of the expensive stuff.good marketing really. All the whey protein is really bio available, who cares as long as its cheap. Don't want the soy based stuff though.

Bench wise , bugger it off the program for a while and focus on shoulder girdle strength and thorasic mobility. Happens to lots of people doing the usual gym-bro training. Short legs , long legs or no legs its not posture. You have weak external rotation and imbalance with the stronger internal rotation muscles. So not stable enough in the lift when you press. Makes you weak. Likely if you have a degenerative injury to your rotator cuff, pretty common. You will almost never feel pain there as it gets refered(front of shoulder even wrists) Also, injury will degeneratively progresses without pain till you bugger it right up. To see if you have a problem, stand against a wall and rest a tennis ball between the wall and your back(shoulder blades). Lean against the ball , roll it around the should blades and see if you have any tender spots. If you do then you can roll the trigger points, probably want to stop anything that involves internal rotation for a while. There are conditioning movements you can do. Train the shoulders up and bench will be no drama to progress.

Push day:6 beers last night...a little less intensity.... bench press 75kg x20 warm up 80kg x20 explosive fast 120kg x4 paused Seated dumbbell shoulder press 35kg x 10 37.5kg x 6 37.5kg x 5 Decline bench barbell skull crushers 50kg x 10 warmup 70kg x 3 50kg x 10 Close grip bench press/superset cable pushdown 60kg x 10 All the plates x 10 60kg x 12 All the plates x 8 End.

Yes , I used to work with Henry. Good bloke, referred a few people his way over the years. Ironically , haven't trained with him and the crew. He loves the sport,basically you don't run a powerlifting gym to get rich...so anyone doing it has the heart in the right place.

I like it.the staff are all on salaries,so there is no pushy attitude. I start early 5.30am -6am , so there is few people . mostly retired folks who are friendly. Through the day a mix of the usual crowd of gym goers. So going in off peak suits me. They have squat rackrack, place to do deads and benches with Oly bars. Plenty of cable and plate based machines . decent sized leg press machine. I cacluate its got space for 600+kg. The dumbbells are only up to 50kg.They have enough 20kg /25kg plates to cater for big lifts.when I was going even during the different times day/nights I didn't see anyone lifting heavy. Will see if there is a reaction to me dead lifting later on, but I will be visiting PTC or musclepit before I embark on throwing heavy on deads and squats

ok joined a actual gym now (Arena Joondalup) . 3rd week in. have rehab to do from injuries & neglect. I have elbow issues and knees. Try to get back to strong again and see my six pack at somepoint. So I am doing basic easy stuff. Yesterday was pull/Back day. One arm dumbell rows. ( parrallel back technique (parralled to ground + FatGripz 2inch + performed explosively) 47.5kg x 12 50kg x 6 50kg x 6 50kg x 6 Farmer walk with dumbells + FatGripz 50kg dumbells. Row Machine (+ FatGripz) most of the plates x 12 (fast) All of the plates x 8 All of the plates x 8 Lat Pull downs set of 12 set of 6 set of 5 Incline bench face down rear dumbell flys (+ FatGripz) 15kg dumbells x 30 20kg dumbells x 15 20kg dumbells x 18 15kg dumbells x 20 Cable rope Facepulls set of 20 set of 8 set of 8

Can get plenty strong without supps. The ones mentioned aren't illegal or banned. Meaning they arent So amazing as to be a real advantage to normal food in a good diet. WPI , just a Time saver protein source. Eggs have a better profile, steak tastes better but, both take longer to make than dumping powder in a bottle. Glutamine , not much science behind it being essential or significant to influencing performance/recovery. But, its maybe mildly anticatabolic makes it worth a shot (1%-er or anti-age) Other amino acids , ditto on the food side. Creatine, proven performance improvement whilst taking it. Gains go away once removed. Beta analine stacked with creatine is much better. Beta analine sticks around residually longer as a buffer but same deal eventually. No replacement for time and effort. Getting strong takes time / years. Good to ask yourself , how much do you back the effort and what you are capable of Vs thinking the magic pills/drinks are worthy of standing on the podium with you to share the credit?

Its only $7 a bottle of 100 too ,at the supermarket. Cenovis zinc complex.Or just eat more food with zinc in it.Either way you need more of it if you train.

eggs aren't as bad as wives tales suggest....

Bruised the nerve ? Can be tricky / take a while to fix. I hurt my lower back a long time ago , same/similar deal. Stuff that is worth addressing that can speed it up that worked for me (you might already be doing this). They might help; * stop working out muscles that pull the hip into rotation (back extension). * Hip mobillity ; due to the injury you automatically have some muscle imbalance , you will find your hip flexors can shorten/tighten over time taking up the slack. - depending on if you have lost flexibillity this will aggrevate healing. **** there are some hip mobility tests on youtube , check it out then go for some stretches. Eg ; Hip Flexor stretch done properly * ditto for the upper quads * Glutes (inc. Piriformis) * ITB's Stretch / foam roll them all. Hope you get better soon.

if you aren't chasing 1%-ers, 1,2,3 or 10 meals is fine. People having trouble losing weight that aren't figure athletes need not bother and stick to the calorie adjustment.

Pretty simple. Lose weight = eat less calories than you use. Other than that it's all 1%-ers . This includes PWO's and the million ways to eat food and when. When you work out , you get tired. Understand it is worth it and don't try and get around it. Meet the fatigue with commitment and learn to push through it. You will be stronger mentally. Long term you will be stronger overall, because you know what lifts the weight /completes the workout. You. You back yourself. Not the $90 pre workout cordial or some magical food ritual you need to undertake. Pretty much , shedding body mass is going to make you tired. If you aren't tired then it's not working. Looking to make tireness something to drink away is a sure fire way to make your workouts a cop out. In terms of how many meals and other things. If you are doing the work and your calorie balance at the end of the day is negative, you will lose body mass. Skipping lunch isn't the best way to do things but, if thats what you need to lose calorie wise for the meals to add up then no drama. You might prefer to down size the portions of the other meals to allow for lunch. This has some 1%-er metabolisim benifits but, mostly you will feel less miserable. Being miserable is probably your biggest enemy so try and change things in a way that you preferably like and would live with permanently.

DAA does nothing. Simple test for anything claiming to boost performance. Is it banned to use in sporting comps? No = waste of money. Doesn't boost hormone levels , if it did significantly then it would be banned. placebo effect only. If you really want elevated hormone levels then go on roids. Anything claiming to be able to give the same or similar effects to roids would ,if it actually worked, give you the same negative complications and require the same management. Stop wasting your money.

Great work Leesh.. you are the most dedicated on here by far . Keep it going!

Ok. Back at this thing again. Lets just say i am resetting from 0 or slighly - ve compated to when i started this thread. Anyway; Shoulders; Pushups 4 x 50reps Side barbell telegraphs (explain this one later - works the shoulder girdle as a compound movement) 20kg x 20 25kg x 20 40kg x 8 45kg x 5 45kg x 3 Light shoulder press barbell 40kg x20 x 3 sets 15min run

I have had breaks of 2months or longer in the past and come back stronger. I would suggest recovery period related. Once you are going fairly heavy it can take some time to recover to the point of breaking a plateu. Assuming you are eating and resting enough.

I give 'you' all the credit for that effort because you are awesome! Believe in yourself more. its your body doing those great lifts .so give it all the credit for the PBs. Backing yourself is very important to develop bigger lifts. Brotien is just a food. Food gets credit for tasting good and thats about it.

its the power of bro-tien..... if it actuallly enhanced performance in any real way ,it would by definition become a banned substance.therefore making it lose cred, because believing in sups that are as powerful as roids is an essential part of believing like a bro. however, since being a gym-bro isn't a sport (yet) any bro-curl-cred enhancing food is fair game. Backed up with plenty of bro-science and endorsed by website forums like bb.com and tnation its sure to be a winner in any gym-bros book.

pretty common. Rotator and scapular issues are the main ones. Thorasic spine issues and so on. Desk jobs + gym make it worse for people. Lots of internal rotation posture and then super strong internal rotation muscles vs weak/un developed external rotation muscles. I had a turn of plenty of those injuries when I was much younger and then I learnt how to avoid them. Not had an issue since. You could afford to ditch bench for 6months, then stick to ohp. Learn to do them from a clean. Learn to clean and ohp correctly(not behind the neck). Rotator cuff excersises are fine but, once you have mobility back, the ones you ought to do for strength are face pulls or cuban press. Thorasic mobility and strength are important also. Rows and a few different movements you can get off youtube if you search. shoulders like everything else are governed genetically. Alot of the asthetics of shoulders is also to do with bodyfat. Drop body fat and they look larger.

Sorry to hear about the injury Leesh. Its fixable as the physio has probably suggested. Then you can build a bulletproof back and shoulders if you want to .

My training is non exsistant ha ha... i have been buried at work etc. I am 'de-training' having drinks after work etc... That comp coming up might nust go your way I reckon. Its defiantely something you can train for specifically , since 25 reps is pretty much endurance range. My money is on you to win , you have paid some dues there so you are worthy for sure.

Wow Leesh you are smashing it! Hadnt seen looked at your progress for a while... you have serious strength. You'd no doubt have some respect at your gym, those are really great numbers in anyones books.

If you are talking shoulder strength then pullups and bench arent going to cut it , unless you are wanting pretty ordinary abillity. Military/push press over bench any day. Balanced with external rotation movements to build strength through that motion. Thorasic spine and shoulder girdle strength are most peoples weak links.Speaking as someone who used to do strict military press with more than 100kg for reps, including cleaning the weight (not off a rack)