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Darkly Dreaming Florelius.
 

mikemike87
Level 3

Join date: Feb 2011
Posts: 100

Ouch! Tough going but injuries are always part of lifting unfortunately. Still, better to have muscle/tendon issues than heart ones. Neck injuries are often associated with shoulder pressing. Worth keeping in mind when you get back at it again.

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panzerfaust
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Join date: Jan 2012
Posts: 1486

I knew I recognised it!!!! I love the Poltergeist films.

Dude that sounds like some freaky neck shit! Haha. Just try and gently move your head and shoulders through their natural ranges of motion during the day, let things loosen up. Ice any particularly sore areas. Use a muscle rub on all the muscles. Should loosen up pretty soon =)

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florelius
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Join date: Jan 2009
Posts: 3134

mikemike87 wrote:
Ouch! Tough going but injuries are always part of lifting unfortunately. Still, better to have muscle/tendon issues than heart ones. Neck injuries are often associated with shoulder pressing. Worth keeping in mind when you get back at it again.


Yhea some pain are part of the game, but I just hope it heals up soon, so I am able to get back to the gym. Hopefully it is just a sore tendon that just need some rest to get better.

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florelius
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Join date: Jan 2009
Posts: 3134

panzerfaust wrote:
I knew I recognised it!!!! I love the Poltergeist films.

Dude that sounds like some freaky neck shit! Haha. Just try and gently move your head and shoulders through their natural ranges of motion during the day, let things loosen up. Ice any particularly sore areas. Use a muscle rub on all the muscles. Should loosen up pretty soon =)


Yhea I was a bit scared at first, but its better today so hopefully that its a good sign.
I took a long warm bath yesterday and my girlfriend gave my a very gentle neck massage and that seemed to help a bit.

Ps. Henry Kane is one of the most creepy film characters ever, just had to have him as my avater hahah :)

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florelius
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Join date: Jan 2009
Posts: 3134

Update on my neck issue: It felt almost healed up today, so I think I can train tomorrow HU-fucking-RA :D

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florelius
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Join date: Jan 2009
Posts: 3134

cycle2/week2/session C.

03.04.2012.

After warm up.

Benchpress:
5x27,5kg.
5x35kg.
3x42,5kg.
5x47,5kg.
5x55kg.
8x62,5kg.

8reps @ 62,5kg without a spotter is good for me, so I am happy with todays bench :)


Squat: 5x10 x 30kg.

My neck where not a fan of squatting, but I pushed through, perhaps not the smartest thing to do.


Barbell row: 5x10 x 35kg.

My neck didnt like this either, but I didnt get hurt so I am okay :)


Comment:
I am happy about the session altough I had some neck discomfort during the BBB sets of squat and rows.



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panzerfaust
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Join date: Jan 2012
Posts: 1486

Nice benching dude!

On your barbell rows, if you feel them in your neck, try to do them with your elbows closer to your body and really focus on drawing the shoulder blades together.

Do you do any dumbbell rowing? If not, you may want to start - these rule.

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florelius
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Join date: Jan 2009
Posts: 3134

panzerfaust wrote:
Nice benching dude!

On your barbell rows, if you feel them in your neck, try to do them with your elbows closer to your body and really focus on drawing the shoulder blades together.

Do you do any dumbbell rowing? If not, you may want to start - these rule.


Thanks for the bench compliment panzer :)

I have done DB rows almost every week for years, so I am doing BB rows now to change things up a bit( also it looks cooler with a barbell haha ), but I love the DB rows and think they are the best rowing excercise( for me ) because they allow one to focus more on the upperback/lats because they arent dependent on lowerback/hamstring strenght as BB rows are.

I actually do them like you suggested, I guess the BB row variation I do are what is often called yates rows, but thanks for the tip man :)

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Jab1
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Join date: Feb 2009
Posts: 1585

YEsss dude keep pushing that bench up! Good stuff.

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florelius
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Join date: Jan 2009
Posts: 3134

Jab1 wrote:
YEsss dude keep pushing that bench up! Good stuff.


Thanks man :)

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panzerfaust
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Join date: Jan 2012
Posts: 1486

florelius wrote:
panzerfaust wrote:
Nice benching dude!

On your barbell rows, if you feel them in your neck, try to do them with your elbows closer to your body and really focus on drawing the shoulder blades together.

Do you do any dumbbell rowing? If not, you may want to start - these rule.


Thanks for the bench compliment panzer :)

I have done DB rows almost every week for years, so I am doing BB rows now to change things up a bit( also it looks cooler with a barbell haha ), but I love the DB rows and think they are the best rowing excercise( for me ) because they allow one to focus more on the upperback/lats because they arent dependent on lowerback/hamstring strenght as BB rows are.

I actually do them like you suggested, I guess the BB row variation I do are what is often called yates rows, but thanks for the tip man :)


Sounds like you have it under control dude! It must just be your neck strain lingering a little, rather than any form issue.

I used to exclusively do bentover rows, but due to doing them relatively heavy, my lower back just couldn't recover enough to deadlift and squat. But you are right - mixing it up is great, and for building mass and brute strength they sure are a great lift. Probably more beneficial than the bench press actually.

With the dumbbell rows I agree they are the top one. I love being able to work each side independently and get maximum retraction for each rep. Plus my shoulders are weak so the more dumbbell work the better haha.

Keep up the good work!!

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florelius
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Join date: Jan 2009
Posts: 3134

panzerfaust wrote:
Sounds like you have it under control dude! It must just be your neck strain lingering a little, rather than any form issue.


I agree and to brage for once, I have always taken form seriously and believe I have okay
form on most excercises. Offcourse squat and deads can be better formwise, but squats are difficult to get perfect, different story with rows and chins etc.


I used to exclusively do bentover rows, but due to doing them relatively heavy, my lower back just couldn't recover enough to deadlift and squat. But you are right - mixing it up is great, and for building mass and brute strength they sure are a great lift. Probably more beneficial than the bench press actually.


I had the same problem( and probably still have ) with heavy BB rows. When I got to a bodyweight BB row in the past my lowerback and hams where not able to support the weight and I had to switch to DB rows. I dont know if they are superior to bench, but I think benching is more fun than BBrows, but thats perhaps because I suck alot more on BBrows than bench LOL


With the dumbbell rows I agree they are the top one. I love being able to work each side independently and get maximum retraction for each rep. Plus my shoulders are weak so the more dumbbell work the better haha.


Amen, DBrows are a easy and effective way to pump the shit out of rear delts and the entire upperback, thats something most people can benefit from. I believe they have helped my bench alot. I will probably add them back in next cycle, but are probably also keeping the BBrows, since they both kick ass haha


Keep up the good work!!


Thanks and I will :)

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panzerfaust
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Join date: Jan 2012
Posts: 1486

Actually, just on the next cycle idea. Maybe you could do dumbbell rows between your bench press sets, and barbell rows as an accessory in their own right?

I really enjoy doing rows or chins between all my pressing sets - also it keeps me busy during the boring rest periods :P

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florelius
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Join date: Jan 2009
Posts: 3134

panzerfaust wrote:
Actually, just on the next cycle idea. Maybe you could do dumbbell rows between your bench press sets, and barbell rows as an accessory in their own right?

I really enjoy doing rows or chins between all my pressing sets - also it keeps me busy during the boring rest periods :P


That sounds like a good idea, probably great for keeping my shoulders healthy too ;)

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florelius
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Join date: Jan 2009
Posts: 3134

Finally got the 2nd edition book and must say after skimming it that alot of the new templates are insane!
My e-nose are probably going to live in the e-book the next couple of days LOL

PS. Here is yesterdays eating( gonna try to eat like this for a while now )

Meal 1:
Oatmeal: 1cup of oats, whole milk and raisins.
Protein shake: 2scoops of protein powder and 4dl whole milk.

Meal 2:
Fiskegrateng( norwegian fish dish, its basickly junkfood )
Protein shake: 2scoops of protein powder and 4dl whole milk.

Meal 3:
Omelet: 4 whole eggs on two slices of bread with butter.
Protein shake: 2scoops of protein powder and 4dl whole milk.

Besides this I had two beers, some cups of coffe and some lemonade trough out the day.

I know I need to get some fruit and veggies in and some fish oil would probably be good to,
but I feel 3 whole food meals and 3 shakes a day is a good baseline for my size.

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florelius
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Join date: Jan 2009
Posts: 3134

Eating @ 04.04.2012.

Meal 1:
omelet: 4 whole eggs and one can of tomato beans.
protein shake: 2scoops of protein powder and 4dl milk.

Meal 2:
Kjoetkaker( norwegian meatball-ish things ) with potatoes and broccoli.
Protein shake. ( same as above )
1 orange.
1 table spoon with fish oil and a multivitamin.
a beer.

Meal 3:
Two slices of bread with butter and macrel in tomato sauce.
Gainer shake: two scoops of gainer powder and 2dl milk and 2dl water.
one banana.

I dont have any more protein powder and are therefor using the gainer I have. I am also being restrictiv with milk because I only have two liter of it and the shops are closed untill saturday( stores are closed on holydays in norway ) and I want to have some milk to every shake due to taste, just water aint that tasty. I also had a third beer, but dont panic they are light beers, meaning they are lower in alcohol than regular beers.

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florelius
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Join date: Jan 2009
Posts: 3134

Eating @ 05.04.2012.

Meal 1:
two slices of bread with butter and macrel in tomato sauce.
gainer shake: two scoops with 2dl milka and 2dl water.
one banana, a tablespoon with fishoil and a multivitamin.

Meal 2:
omelet: 4 eggs on two slices of bread with butter.
gainer shake: two scopps of gainer with 2dl milk and 2dl water.
half a orange.

Meal 3:
gainer shake: ( same as above )

Did go out and drink with a friend, didnt have a appetit for any food when I got home, so it was just a shake and some soda and then bed.

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florelius
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Join date: Jan 2009
Posts: 3134

Eating @ 06.04.2012.

Meal 1: ( pic above )
two slices of bread with macrel in tomato sauce.
one gainer shake.
one banana.
one tablespoon with fish oil.
one multivitamin.



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florelius
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Join date: Jan 2009
Posts: 3134

Cycle2/week2/session D.

06.04.2012.

after warm up.

Deadlift:
5x40kg.
5x50kg.
3x60kg.
5x67,5kg.
5x77,5kg.
7x87,5kg.

Militarypress: 5x10 x 22,5kg.

Pull ups: 5x5reps.

comment:
Hard, but good session.

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florelius
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Join date: Jan 2009
Posts: 3134

Meal 2:
pasta with meat and pasta sauce.
gainer shake.

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Jab1
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Join date: Feb 2009
Posts: 1585

Looks like training is going really well dude. I don't know your exact goals but it doesn't seem like you're eating that much - are you trying to gain weight?

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florelius
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Join date: Jan 2009
Posts: 3134

Jab1 wrote:
Looks like training is going really well dude. I don't know your exact goals but it doesn't seem like you're eating that much - are you trying to gain weight?


Thanks and feel that the training is going better myself :)

I am trying to gain and it is perhaps not much food compared to what many other here are eating, but I have been feeling full all day long since I started taking a shake after every meal + I look bigger in the mirror, so I think it is enoug food at the moment.

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florelius
Level

Join date: Jan 2009
Posts: 3134

Meal 3:
6 egg omelet.
gainer shake.

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lumbahjack
Level

Join date: Sep 2011
Posts: 451

What are you currently using as your training maxes?

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florelius
Level

Join date: Jan 2009
Posts: 3134

lumbahjack wrote:
What are you currently using as your training maxes?


Hi lumbahjack, long time no see :)

My training maxes for this cycle are:

bench: 72,5kg.
squat: 62,5kg.
deadlift: 102,5kg.
press: 45kg.

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