Currently injured at the moment,so any pressing movement is a no no,however still training back and legs

My ultimate goal is to get on the BNBF stage.

Here are a couple of recent upper body shots

Critique away

Nice going mate - what injury you got if you dont mind me asking?

Left shoulder (subscapularis)

Felt it go while flat pressing (just say no to this movement kids!!) about 6 weeks ago,just can't get it right despite treatment and lay off

On the plus side,it does give me the chance to work on legs(they need it!)

Looking very lean mate, looks like your chest and delts could do with some attention, but that would tie in with your injury.

You're about the 3rd person who's had the same issue with Shoulder injury from Flat Bench.

Was it BB or DB Pressing?

Looking good by the way.

Alex wrote:You're about the 3rd person who's had the same issue with Shoulder injury from Flat Bench.

Was it BB or DB Pressing?

Looking good by the way.

Thanks Alex,it was BB!

The daft thing is,i always preach about this exercise and why not to do it(i fooked my R supraspinatus 2 years ago doing same thing),however,i was enjoying a growth spurt and attempted an ego lift

Advice time - either cut flat BB completely or use DB's or at the very least do not start with this move,warm up with inclines first,it really isn't worth the injury risk imho

It hurts my shoulder too, inclines and dips for me.

looking good BTW para

Marks1972 wrote:Looking very lean mate, looks like your chest and delts could do with some attention, but that would tie in with your injury.

I do like to stay lean,however,i've dropped alot of carbs lately due to only lifting twice a week and i've upped the cardio a bit,probably lost 2 - 3 kg since the injury

I'm hoping the pressing lay off will do me good in the long run

Craig wrote:It hurts my shoulder too, inclines and dips for me.

looking good BTW para

Thanks Craig

Good advice

I found the common mistake with BB is bringing the bar down too high up on the chest and flaring out elbows, all of which combines to stress the shoulders.

Elbows tucked in and bar down just below the chest is best.

ParaManiac wrote:
Advice time - either cut flat BB completely or use DB's or at the very least do not start with this move,warm up with inclines first,it really isn't worth the injury risk imho

I think thats good advice, not just from an injury point of view but for development. Why fry your pecs, delts and lats on an exercise that has little benefit.

I flat bench towards the end of my chest routine at the moment and although i have to go lower weight i definately feel its more beneficial and safer.

I always start chest with flat BB and i cant say that ive ever had a problem,my shoulder always plays up on chins and pulldowns. Looking nice and tight in those pics mate!

Looking good mate. No ass shot?

Sounds like bencher's shoulder to me. This is due to too much internal rotation, and not enough external rotation to counterbalance it. Therefore you should always finsh bench sessions with an external rotation exercise.

cleaver wrote:Looking good mate. No ass shot?

Cheers big boy,i'll see what i can do

looking good mate you must have your diet and training nailed apart from the shoulder issue. Do you have a journal?

SCOTT GALTON wrote:looking good mate you must have your diet and training nailed apart from the shoulder issue. Do you have a journal?

Thanks Scott

No journal,i wouldn't keep it updated!

Training - 3 day PPL incorporating various rep ranges dependant on what i fancy on the day
Cardio 15 - 20 mins PWO

Diet generally (aim dependant)-
meal 1 - P/C
2 - P/F and greens
3 - P/F
4 PWO - P/C
5 - P/F and greens
6 - P/F
Plus a refeed(high carb) every 7 days

Supps

BCAA's
Kre Alk
MPC
Peptide Fusion
Fish oils
Vit C
zinc
Mag
Glucosamine
Cissus( just started)
Caffeine (Double espresso pre WO)

Whats your daily macro split roughly mate?

Marks1972 wrote:Whats your daily macro split roughly mate?

I have absolutely no idea

Hazard a rough guess at

Protein - 250g
Carbs - 150 - 200g
Fat - 100 - 150g

Cheat / refeed - up carbs and lower fat

I am 74kg and 173cm

ParaManiac wrote:

SCOTT GALTON wrote:looking good mate you must have your diet and training nailed apart from the shoulder issue. Do you have a journal?

Thanks Scott

No journal,i wouldn't keep it updated!

Training - 3 day PPL incorporating various rep ranges dependant on what i fancy on the day
Cardio 15 - 20 mins PWO

Diet generally (aim dependant)-
meal 1 - P/C
2 - P/F and greens
3 - P/F
4 PWO - P/C
5 - P/F and greens
6 - P/F
Plus a refeed(high carb) every 7 days

Supps

BCAA's
Kre Alk
MPC
Peptide Fusion
Fish oils
Vit C
zinc
Mag
Glucosamine
Cissus( just started)
Caffeine (Double espresso pre WO)

The old push , pull and legs i must admit thats a great split that i will be revisiting when im done with this lean out!
Good stuff Para must be a blast training in the gym with Paul George he certainly is very strong for his stature

Sounds good mate, if you have time would you mind posting an example of a days food?
I need to be eating similar to you, but i run out of ideas so easily.

Yeah Scott,Paul is a great bloke (he's definitely mellowed with age! ) and i consider him a good friend.He is a great inspiration and takes an active part in kicking my arse when needed

I highly reccomend anyone who is in the area calls in!

Marks1972 wrote:Sounds good mate, if you have time would you mind posting an example of a days food?
I need to be eating similar to you, but i run out of ideas so easily.

1 - Muesli (oats,rye flakes,barley,wheat flakes,almonds,blueberries) in natural yogurt and lacto free milk sprinkled with cinammon(fridge overnight)
20g pep fusion
30g LEW
4g fish oils

2 Oily fish and salad

3 6 Eggs(2whole)

4 PWO - quinoa,Pep Fusion,LEW

5 Turkey/chicken stir fry with as many veg as i can eat!4g fish oils

6 Mackerel

7 MPC/LEW and PB and 6g Fish oils

Refeed - carbs (from quinoa/wholemeal pitta/basmati rice/sweet pots) and normally Chicken tikka madras

Cheers mate, that Museli sounds good.

Back shot from today.


Almost over my shoulder injury and slowly working the weights back up,although i honestly feel it has been a blessing in disguise,as it means i have dedicated much more time to other areas,such as,my back.

Still doing a PPL,diet wise,i've introduced a High GI shakle PWO,otherwise very similar to previous.

Thats a damn fine back shot there mate. Brilliant thickness, width and detail.