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Old 01-05-2011, 12:48 PM   #11
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Thanks, Big Tim!
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Old 01-06-2011, 09:10 AM   #12
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Shoulders and Cardio

Shoulder Prehab work at home
DB Arnold Presses 20x12, 35x10, 35x10, 40x10
Last few reps here are not the cleaniest, so I plan to stay with this progression until I can power out clean reps for all sets and feel like I have more left in the tank.

Seated DB Lateral Raises 20x8, 20x8, 20x8, 20x8
These are done on a bench with back support. Shoulders balde is depressed and in constant contact with the back support. Makes going even with 20s a chore, but I think I see the difference. I started with 12.5# back in November after PT.

Dual Cable Lateral Raise 20x10, 20x10, 20x10, 20x10
These are done with arms crossed in the starting position. Imagine being a magician, wearing a cape and holding it closed in front of you. Then, open and raise both sides of the cape.

Cybex Shoulder Press 130x10, 150x10

Reverse Pec Deck 115x12, 115x12, 115x12, 115x12
Have gone heavier, but read one of the articles here about lighter weights and higher reps. By set 3, the burn was hitting me at rep#5.

LITT Treadmill 16 minutes 7.0 incline, 4.1 walk speed

Workout Time: 48 minutes
Workout Grade: B+

My shoulders are always fried after this workout in a good way. I know I have done well when my good and bad shoulders feel the exact same amount of burn and uselessness (like when I reach to get the spray bottle to wipe down the equipment and my arms don't want to lift above my mid-rib cage).

I know I am doing more than the prescribed sets for delts. The reasoning here (based on what I learned in PT) was to strengthen the areas where I was weakest. Rear and lateral delts were no where near proportionate strength as compared to my front delts. So I have been blasting them. So far, so good.
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Old 01-06-2011, 09:46 AM   #13
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Solid work Carl.

I'm always been one to hit my shoulders pretty hard. Personally I think shoulders are often an after thought for many guys in a number of ways and they usually aren't worked hard enough.
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Old 01-06-2011, 10:07 AM   #14
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Thanks for the feedback, BTB.

I'm Nard, btw.

Although I am sure Carl appreciates the height increase!
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Old 01-06-2011, 10:15 AM   #15
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Here are some mid-bulk pics. Weighed in at 205 when these were taken.
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Old 01-06-2011, 10:34 AM   #16
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Quote:
Originally Posted by BendtheBar View Post
Solid work Carl.

I'm always been one to hit my shoulders pretty hard. Personally I think shoulders are often an after thought for many guys in a number of ways and they usually aren't worked hard enough.
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Originally Posted by *MC* View Post
Thanks for the feedback, BTB.

I'm Nard, btw.

Although I am sure Carl appreciates the height increase!
Haha, yeh the extra height would be nice

AWESOME shouder work buddy... your pics are immense, id kill for your shape brother, honestly. I think a bit more size and a really good cut and you wouldnt be far off stage ready

Huge quads, tris, chest etc etc, very impressive buddy... How long ago did you sday you started lifting ???

Carl.
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Old 01-06-2011, 10:48 AM   #17
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^this.
Your thighs I'm most impressed with tho - HUGE down there.
The other bits are pretty well sculpted, but your thighs are oak trees man!
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Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
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Old 01-06-2011, 11:15 AM   #18
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Quote:
Originally Posted by Carl1174 View Post
Haha, yeh the extra height would be nice

AWESOME shouder work buddy... your pics are immense, id kill for your shape brother, honestly. I think a bit more size and a really good cut and you wouldnt be far off stage ready

Huge quads, tris, chest etc etc, very impressive buddy... How long ago did you sday you started lifting ???

Carl.
Carl,

I never lifted when I was younger. There was this one time that the older kids next door bet me I could not lift the barbell off the ground, which resulted in a hernia.

So, my 2-3 (now) years is really the last two years with any kind of consistency and a minimal understanding of what I was really doing in terms of exercise. I really hadn't read much about diet and calories, and I believed what I read in Men's Health and Men's Fitness. I mean, I thought just by going to the gym (3 times a week maybe) and using some machines and DBs I would get bigger.

When I first joined my gym several years ago (post 30), I would do the same three-four circuit machines and 6-8 minutes of cardio (for 30 minutes total) three times a week. I was really more focused on trying to not get "fat" after being so skinny and lean for so long. After 4 weeks or so of going and noticing my belly being flatter again, I would stop.

And, until I came online early last year, I never did any kind of squat-like exercise. The leg growth has all been since January 2010, when you guys talked me into at least trying the Hack Sled. I always felt like I had chicken legs (and I still do, especially my calves) but its good to get some positive feedback from people who pay attention to training and nutrition.

Quote:
Originally Posted by Abaddon View Post
^this.
Your thighs I'm most impressed with tho - HUGE down there.
The other bits are pretty well sculpted, but your thighs are oak trees man!
Thanks Ab. I think they look bigger than they are. I need to take a measurement.

Here is shot from April2007 at the beach (I was 34). As you can see: Notice love handles, belly fat, and lack of definition, I wasn't training very hard or very well or eating like I knew anything (because I didn't).
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Old 01-06-2011, 11:18 AM   #19
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Awesome progress buddy, especially as you are like me a later starter, gives me hope I can still build the body I want

honestly mate you should be very proud

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Old 01-06-2011, 11:26 AM   #20
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Thanks Carl. I do feel proud of myself.

I try not to get caught up in the "if I only knew then what I know now" kind of thinking.

It's never too late and you and I are about the same age, so let's keep getting it!!
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