A one year Journey to the 5's

[Seven]

Ive been having shoulder issues myself bro. I Dont know wtf is wrong with it but its not right an it pisses me off since I cant bench without it bothering me for days up to a week afterwords. Glad to hear you are feeling better. Maybe I need to try everything you have been doing to self heal. Keep up the hard work brother

Its helped my shoulder(s). First week or so it will hurt like a motherfucker, but if you be consistent it will get better. Fuck (most) doctors, they either want to cut on you or give you pills, self healing is the best imo.

Thanks again MGH!

 

[mghoward74]

Today nutritional facts are...
Breakfast: Protien shake with all the fats
Lunch: one Arby's roast beef sandwich (mid), no bun, wrapped in lettuce
3 chicken tenders
Dinner: 2 carls jr famous star burgers (no bun)
Pwo: green tea with the remaining fats

Side note: I ate a handful of Pringle and a little bag of famous Amos cookies. I think I was under my macros/calorie intake for the day.

Training shoulders
Barbell ohp
2×135= 10 reps, 8 reps
1×185= 8
1×205= 5
1×215= 3 (needed a spot on the last rep)

Front delt raises cables
6×30= 10 reps each arm

Face pulls cables
6×75= 10 reps each set

Bent over rear delt
6×25= 10 reps each arm

Shoulder shrugs with 45 lb plates
6 sets, 10 reps

Cardio:
20-25 minutes stairmaster

Everything was done superset, no rest, except for barbell ohp.

 

[mghoward74]

Breakfast
Fat bomb coffee aka bullet proof coffee....as I was corrected by my man @Ozzy619
Around 8-900 fat calories

Lunch
3 pieces of fried chicken ( fried with no flower )

Dinner
Collard green
Sausage
1 pc bake chicken
3 oz ham
3 oz roast beef



Workout (no rest between sets)
Back day

6 sets of seated rows 10 reps
1×160
1×170
1×180
1×200
1×220
1×230

Straight arm lat
6 sets 10 reps each
1×75
1×85
1×95
1×105
1×115
1×125

Wide grip lat pull downs
*can't remember weights*

Iso hammer rows
5 sets of 10 reps
4 plates each side

Wide grip seated rows
5 sets, 10 reps
1×140
1×150
1×160
1×170
1×180

Cardio
20 minutes on stairmaster (cut it short for dinner with the family)


Was in complete beast mode today with no rest between sets. TAF (tired as fuck)
Respectfully

 

[mghoward74]

Nutrition information
Breakfast:
Bulletproof /fat bomb coffee
Lunch:
Teriyaki chicken
Salad with Ceasars dressing
Dinner
8 oz chicken thigh & leg boneless

Midday snack
5 Ritz crackers

*somehow I've gain 5-6 lbs with reduced food consumption. Probably the creatine I've been on.

Workout ARMS!
Not much

Tricep push downs
8 sets, 10 reps
8×150

Overhead tricep extensions
8 set, 10 reps
8×150

Single arm reverse grip tricep extensions.
1×45
1×55
2×65

Standing bicep curls (cable)
6 sets, 10 reps
1×70
1×80
1×90
1×100
1×110
1×120

Hammer curls cables
7 sets, 10 reps
2×70
2×90
3×110

Everything superset, no rest

No cardio...too tired and mentally not ready for it.

Might do chest this evening..

 

[Ozzy619]

Did chest with mg today. He impressed me with his incline bench skills. He did 315 like nothing and hes natty right now.

 

[mghoward74]

Nutrition
Breakfast
Bullet proof protein shake
Lunch
3 burger patties
Bullet proof protein shake (post workout)
Dinner
Not sure yet!

Workout
Chest day
Incline BB bench
1×135= 20 reps
1×135= 20 reps
1×135= 20 reps
1×185= 10 reps
1×205= 10 reps
1×225= 5 reps
1×275= 5 reps
1×295= 3 reps
1×315= 1 rep

Flat BB was a no go. Didn't feel right and don't want to risk it.

Hammer iso wide chest
4 sets, 12-15 reps
Worked on form, not heavy weight (2 plates)

Cable flys
5 sets, 10 reps
No weight recorded

Smith machine bench press
4 sets, 8-10 reps
No weight recorded

Pec deck
5 sets, 8-12 reps
Started @70
Ended @ 120 (iirc)

Sorry about not getting the weight #'s

So today I decided to wear a more athletic style shirt to the gym. I get pissed at looking at all these guys walking around trying to look big. Wish you guys could've seen the face of these fools when I walked into the free weight area. You know that sound that comes out of a balloon when you let it go....lol. That's the sound from the egos in the gym deflating. Even @Ozzy619 was like whoa! Felt good...lol.

Had a pretty decent work session today. Could have gotten more work done, but I had the motor mouth today which slowed us down.

Still putting on good quality muscle and started seeing some vascular it in the shoulder area. I think I'm still getting bigger too....lol

Respectfully

 

[mghoward74]

Yesterday
Shoulders

Military BB press (overhead)
1×135= 10 reps
1×135= 10 reps
1×135= 10 reps
1×175= 8 reps
1×195= 5 reps
1×225= 3 reps
1×245= 1 rep

Face pulls
1×75=10 reps
1×75= 10 reps
1×80= 10 reps
1×85= 10 reps
1×90= 10 reps

Front Raises
5×35= 10 reps each set

Bent over Rear delt raises
5×35= 8 reps each set

Dumbbell Shrugs
5×55= 10 reps each set

Cardio
Stairmaster 25 minutes

 

[mghoward74]

Workout
Back Attack

Seated rows
1×180= 10
1×190= 10
1×200= 10
1×210= 10
1×220= 10
1×230= 8
1×240= 8

Wide grip seated rows 10 reps each set

1×170
1×180
1×190
1×200
1×210

Straight arm lat pull downs
1×90= 10
1×100= 10
1×110= 10
1×120= 10
1×130= 10
1×140= 8
1×150= 8 (whole stack )

Wide grip Lat pull downs
4 sets, 10 reps

Iso hammer rows
4 sets, 10 reps
4 plates each arm

 

[mghoward74]

Nutrition
Breakfast
Bullet proof shake
Lunch
Fried tilapia 2 pcs
3 oz collard greens
3 oz cornbread
8 oz fruit punch
Dinner
Skinless Grilled chicken thigh meat
6 (3-5 oz) pcs

Workout
Arms
Tricep extensions
12 sets, 10 reps
12×150

Reverse tricep extensions
8 sets, 10 reps
1×80
1×90
1×100
1×110
1×120
3×130

Reverse single arm tricep extensions
7 sets, 10 reps
1×45
1×55
5×65

Overhead tricep extensions
6 sets, 10 reps
1×110
1×120
4×130

Standing hammer curls cable/rope
12 sets, 10 reps
1×80
1×90
1×100
3×110
3×120
3×130

Standing bicep curls
12 sets, 10 reps
2×80
2×90
2×100
2×110
2×120
2×130

Cardio
25 minutes stairmaster