Quote:
Originally Posted by xxForgedxx
I'm 5'9" 187lbs and I am looking for insight on what I may be doing wrong or missing from my workout. I am nursing a shoulder impingement and though it's getting better each day I can not afford to risk injuring it seriously. Here is what I've got thus far...
Chest/Tri:
Flat bench: 10@135lbs/6@185lbs/6@205/10 close interval @ 135lbs (before the shoulder injury I was at 8 reps @ 225lbs with a max of 275/305lbs
Skull crusher: 10@80lbs/10@80lbs/10@80lbs
Tri pull-down: 10@80/10@80/10@80
Incline fly: No longer do because of my shoulder
Push-ups: 25/5 close 5 wide clapper/25/5 close 5 wide clapper/25 and I half hold my last rep. I am a Solider so the form is top notch.
Back/Bi:
Curv bar curl: 10@80x3
Bent over row: 10@100x3
Low row: 10@100/10@120/10@120
Lat pull down: 10@100/10@120/10@120
Abs:
Flutter kicks: 3 sets of 100
Rope extensions: 3 sets of 10@ 60lbs
I used to do bridge,side bridge,side bridge: 3 sets of 45 second hold but it causes me to put all my weight on the shoulder to keep good form so I quit that...
I am a function over fashion type of guy. I am looking for what I am missing in my workout. I don't do legs because I run a ton between PT 3 days a week with ROTC and the random runs I throw in after my workout.
I for some reason feel like I am missing something, nutrition possibly has to do with why I am not extremely cut but to be frank I don't care. I'm a college student and don't need to have some psycho diet just to get some more creases in my abs. I just need to perform better on PT tests and in general for when I get pushed to the limit. What am I missing?
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It all depends on what you are after...if you are after size, then decrease the reps and go for more weight. If you are into toning, then you would need to do plenty of reps and less weight - also mix that with spinning classes, etc which contribute to sweat. Also a lot of it depends on your diet...