More than 3 years...yeah, it's been long. But I got real life to deal with so go figure. Not like there are any visitors so a big thank you to myself. Everyone needs an ego rub once in a while, even if it's to your ownself. Why the fuck do you even look in the mirror then? No judging.
I figured I'd keep this as a journal as and when I get to it and right now, things are such that I have time for this one post. Ranting is a must and slight hindsights every now and then so you either read or bugger ff
Went to Muscle Mania Club on Sunday to get my doggie bag of whey protein. The good folks at the store ran out of my favourite Dymatize chocolate whey so ended up with Universal Nutrition's Strawberry Banana flavour whey instead. All ready for a few more months' worth of training.
Train and I have stopped taking all other supplements except whey. We figured that we're better off with just whole meals and the occasional hit of whey to either supplement the meals with additional protein or in-between-meals shot of protein. For me, I use it in the mornings when I'm just too tired to prepare a decent breakfast or at work between my lunch and dinner. It varies, really. Sometimes I take my whey with HL milk (low lactose, low fat, high protein ~12.5gm per 250ml) just after my workout and then have my meal 3 or 4 hours later. In case you're wondering, I workout during lunch because ideally, I'd want to spend my evening doing something else. I'm not a pro, I do real life. That doesn't mean I can't do my best to lift and live hardcore. You only live once so do as much as you can in a day. You can sleep when you're dead.
So today I got to the gym feeling a little sleepy. Scrap that. Fucking sleepy. Downed a dose of blacker than black coffee from the office pantry and I was off to the torture chamber. The walk is sometimes dreadful but I always tell mysef that you've got to want it to get it. Start with a few warmup sets and next thing you know, your body takes over. Nothing feels better than throwing around heavy weights.
By the way, having an old injury come back to haunt me again. Injured my bicep tendon a while back and that caused me to lay off the weights for almost a year. Well, naturally I tried to lift every now and then during that time but I could only manage light weights. And that pissed me off even more so I just called it quits until I ful recovered.
Legs. Fuck legs. I hate legs day. But if you want to grow, hit them hard. Train and I got to notice this firsthand when we laid off legs for an entire year. We were partially lazy, and we wanted to lean out. Well yeah it's not right but it worked. This time, wanna get big again. So legs it is.
Started with machine presses. As I was just about to get to it, some dude looked my way and noticed my grim look. We were both thinking it. He just responded with "No one likes legs day, dude". Oh well, wanna get big again. I threw half a smile, nodded and got working. 3 work sets later and I'm moving on to...
Machine leg extensions. By the time I was done with my first set, my thighs were burning like a mofo. Scratching them even felt good to get the mind off the pain. 3 work sets with a max of 200lb, I move on to...
Machine leg curls. Was never too fond of this but it helps with getting the rounded look for the legs from the side view. Imagine your legs with just the front part bulging out but the hind part all flat. You're gonna look like a turd, really. Do your curls or fuck off. 3 work sets and I'm on to...
Machine calf presses. I've always loved working my calves and genetics dictate that I've got good calves so I always blast mine to shreds. Nothing beats wearing shorts with huge ass calves showing. Sure as hell much better than those fools who have built upper bodies but scrawny ass legs. Bet they trip a lot. Nose presses help much perhap? Again, fools...
Shoulders would prove to be a tough one due to my injury so I started off with warmups for my rotator cuffs. What I do is take a 10lb dumbbell and do external rotation. Google it, don't be lazy. It helps to warm up the rotator cuffs of the shoulder and prep it for any extreme battering it's about to receive.
Once my warmup was out of the way, I started with dumbbell shoulder presses. The warmup really did justice to my shoulders. I only felt a minor twinge of pain as compared to last week whereby I had to grit my teeth for each rep. Chest, bicep, and back workouts will tell me if the injury still persists. I bet it still does, it always fucking does and never heals so quickly. That's why I always have an analgesic cream in my bag. It only helps a bit so don't be a pussy. Train through the pain. No pain no gain never screamed more true in my head. 3 worksets and I head to do...
Machine lateral raises. I typically do smith front and back presses but due to my injury, I only did dumbbell presses. Can't go heavy. Fuck yeah I was depressed. The lateral raises didn't exactly do shit to boost my ego but they work to striate the shoulders and that is definitely something I want. 3 work sets later, I was doing...
Shoulders lying-down cable row. These are awesome for traps as well as working the front shoulders. I go heavy on these, doing a max of 170lb and 3 sets later, I'm headed to...
Reverse cable crossover. A shoulder workout is never complete without working the rear shoulders. Same principle like I mentioned about the legs earlier. MANY people do not know or understand the importance of attacking a certain bodypart at all angles. The shoulder needs to be worked from the front, side and rear. This workout is perfect for the rear shoulders. Want a full shoulder? Then get to this, bitches.
Finally, finish up with barbell shrugs. Hands down, this is the best workout there is for your traps. Fuck all the funky ass shoulder movements when doing shrugs. Up and down is enough. Stick to basics. The traps isn't a very 3D muscle and vertical movements are more than enough to stimulate and grow the damn thing. If you want to move your shoulders like all those wankers around you, go to the club for fuck's sake. Or do bodypump. Up to your fancy.
Time to sleep. Keep lifting and eating
Monday, December 9, 2013
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