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      11-07-2008, 07:16 PM   #1

Drives: Slow/Fat
Join Date: Aug 2008
Location: USA

iTrader: (1)

What am I missing from my workout?

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...


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.


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


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?