For the gym rats

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I found the answer to my illness before christmas, the 'norovirus', claiming 3 KG's of my body weight and 3 days of my week!

http://news.bbc.co.uk/1/hi/health/7182988.stm

I know there is a thread on this in GD, but not everybody reads GD.

I know a lot of people have been affected by this, Morba was hit with it a few days after I was. Anybody else win the raffle and get struck down with it too?
 
Here's a couple vids about rotator cuff warmups/exercises that are pretty good:

The band can be easily reproduced with a light DB.
 
Benny06 said:
Whats your shoulder workout like? Side raises? Lateral raises? Upright rows?

Was it the front, middle or back of the shoulder? and top middle or bottom?
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Slow down :p

The usual is along the lines of db press, standing military press, front raises, side raises, upright rows.

I don't have a set in stone order though.

It's hard to explain where the pain is. Looking at www.exrx.net i'm guessing it's posterior delts.
 
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^TANK^ said:
The plates on my stack are 5kg each and adds up to 80kg, it also has hooks either side so they get 60 kilos of Olympic plates thrown on. I get as low as I can by doing tricep pushdowns on my knees if that makes sense.
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Tank...what system do you have at home??

Got a funny feeling you might be using the Body Solid rack with lat attachment?
 
Friday:

Flat bench:

10x70kg
8x100kg
7x110kg
4x130kg
1x140kg
1x145kg
1x150kg
6x110kg
8x70kg

Decline:

8x70kg
5x100kg
5x100kg
5x100kg
5x100kg
5x100kg

Incline DB supersetted with incline flies:

10x25kg
10x30kg
8x32.5kg
6x35kg
5x35kg
4x35kg


8x15kg
8x15kg
8x17.5kg
7x17.5kg
6x17.5kg
4x17.5kg


I did a warm down of wide grip chins just because... lol!

10xBW
8xBW
6xBW
10xBW

Really happy with bench - 150kg is a PB, 145kg is a PB, I've never ever pushed that weight before, and today I just felt very very strong and was just able to push it up no probs?! The downward movement was slow and controlled too just to add to the pain so I don't quite know how I managed that. I'm chuffed to bits!

Rugby tomorrow, and I can't wait - I'm feeling fired up and ready! :cool: :cool:
 
As some of you might remember (I know i discussed it with Morba quite a bit) early last year i set myself a goal of getting 5 chins by the end of the year... not hard but at a lardy 120kg and not being able to do even 1, it was a challenge.

Today i got 5 sets of 5, not superstrict, but strict enough for me to be very happy :D
 
Nice one oddjob :) I'm still only able to manage 2 on a good day, am sticking with assisted for the mean time. Hopefully by summer I'll be pulling my own body weight (currently 114kg)
 
Dj_Jestar said:
Nice one oddjob :) I'm still only able to manage 2 on a good day, am sticking with assisted for the mean time. Hopefully by summer I'll be pulling my own body weight (currently 114kg)
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Being nearly 2 stone down from when i started has helped, but i found slow negatives to be better than assisted (i assume you're talking on a machine). One techinque i used that really helped was doing a 2-3 negs several times a day. Not enough to be tiring, but just to get the body and muscles used to the movement. I'd clock up at least a dozen a day spread throughout the day. Within a month i could do a couple of full reps.
 
i get stuck with chins, 5x5 is about the best i can manage with a max set of 8. Pullups are worse with 3 being my max. Its wierd cos everything else has shot up, im rowing 100 for 5x5 ffs (i used to only be able to do 80 for a couple)
 
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