BF2S Forums Workout Programs & Diet

completely fucked my shoulder yesterday playing hurling... extreme pain when I lift my arm in the lateral raise position. Feels like its coming from inside my shoulder and not the muscles around it. Any advice?

Gonna keep it simple tonight and just do core, a bit of back and a bit of biceps.

Been following Zim's advice about better abs training, can feel a bit of a difference.
Instead of doing maybe 3-4mins on 1 or two exercises, I've been doing about 20-30 reps of all the different movements and it seems to burn a lot sooner.
Instead of getting bored being able to do the same one easily, I actually ache the next day sometimes (Y)

Anybody ever tried HST (Hypertrophy-Specific Training)?

- link

Basically works on the principals that after your first/second set of an exercise all you do is burn calories. It spreads the workout load over a week (Instead of doing 6 sets of an exercise in one session you spread it out over 3 days). 1 or 2 sets only... Consistantly keeping the muslces tense and increasing size.

Example of workout:

Monday:

    * Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps
    * Snatch-Grip Deadlifts - 2 Sets x 15 Reps
    * Incline Bench Press - 2 Sets x 15 Reps
    * Dips - 1 Set x 15 Reps
    * Medium Grip Chin-Ups - 2 Sets x 15 Reps
    * Pendlay Rows - 2 Sets x 15 Reps
    * Military Press - 2 Sets x 15 Reps
    * Bent-Over Rear Lateral Raises - 1 Set x 15 Reps
    * Dumbbell Curls - 2 Sets x 15 Reps
    * Triceps Extensions - 2 Sets x 15 Reps
    * Calf Raises - 2 Sets x 15 Reps
    * Weighted Crunches - 2 Sets x 15 Reps

Wednesday:

    * Split Squats - 1-2 Warm-Up Sets + 2 Sets x 15 Reps
    * Stiff-Legged Deadlifts - 1 Set x 15 Reps
    * Incline Bench Press - 1 Set x 15 Reps
    * Dips - 2 Sets x 15 Reps
    * Wide-Grip Chin-Ups - 2 Sets x 15 Reps
    * Pendlay Rows - 2 Sets x 15 Reps
    * Military Press - 1 Set x 15 Reps
    * Lateral Raises - 2 Sets x 15 Reps
    * DB Hammer Curls - 2 Sets x 15 Reps
    * Skull Crushers - 2 Sets x 15 Reps
    * 1-Leg Calf Raises - 2 Sets x 15 Reps
    * Weighted Decline Sit-Ups - 2 Sets x 15 Reps

Friday:

    * Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps
    * Snatch-Grip Deadlifts - 2 Sets x 15 Reps
    * Incline Bench Press - 2 Sets x 15 Reps
    * Dips - 1 Set x 15 Reps
    * Medium Grip Chin-Ups - 2 Sets x 15 Reps
    * Pendlay Rows - 2 Sets x 15 Reps
    * Military Press - 2 Sets x 15 Reps
    * Bent-Over Rear Lateral Raises - 1 Set x 15 Reps
    * Dumbbell Curls - 2 Sets x 15 Reps
    * Decline Triceps Extensions - 2 Sets x 15 Reps
    * Calf Raises - 2 Sets x 15 Reps
    * Leg Raises - 2 Sets x 15 Reps

Last edited by lrishpride (2010-07-18 02:15:50)

Jebus wrote:

Fuck, used to have some a pinching right pec pain, which kept me out of the gym for a month (and went away).. Now all of the sudden it came back yesterday, shit

You're clearly doing something wrong or you have some unhealed scar tissue on your right pec. Go to a doctor, get referred to a physio and go from there. Do not do anything related to your chest until you have done so - you could essentially damage your pec forever.

Any thoughts on HST Zim?

Alright man. Can't wait to get a good solid program sorted when I get back from hols and my shoulders better

thanks

I havnt changed to that yet. I've been doing 3 X 12 for 5 weeks now. I intend to change every 6 weeks so I'm doing some research before I pick the next one.

i try to drink a cup of water every hour, but i do my workouts in the morning and when i wake up i always feel dehydrated.

should i drink a bunch of water before i go to sleep?

What, when sleeping?

Nevermind, read above post.

Wow, that's a lot.

Last edited by FFLink (2010-07-20 06:06:08)

I always drink half a liter before going to bed.. Sip it while falling asleep..

I used to. Ever since I started drinking load of water I can easily keep a good liter in for quite a while...

Uzique wrote:

i used to. ever since i started railing coke every hour i dont piss too good.

in fact i dont shit too good either

or see too good

or talk too good

or breathe too good

gangsta

Used to play Team Handball before I started working out. Today was the first time playing handball again in a year and a half. Man, I do miss that sport tbh. Was great to play together with my old mates again. Seriously considering to start again, but I hated practice..