"Another boring day, I went to the physio again for my shoulder and was told that they usually take a long time to heal, I have damaged my Anterior Deltoid, which is the front muscle in the shoulder.

It was all due to doing something silly in the gym, I understand why older poeple say "pride goes before a fall" now. My training partner couldn't come to the gym that day because of previous engagements with his tennis team, so i was in the gym without a training partner and no one to spot me while i was doing my set. I was working on chest as u do, and got round to the incline dumbell press, i did the whole of my trainign up till then and was feeling quite positive untill i lifted up a couple of 52kg dumbells from my knee and the left one went a little too far, but instead of dropping it, i held it up and tried to correct the positioning of it which didn't help my shoulder, i felt some pain in it at the time but i did it and completed my set of 10 reps although i felt it more afterwards.

I continued to go to the gym regurlarly after that too, i must have caused further damage to it, but eventually after 3 months of pain and not being able to do heavy weights i decided it was about time to get treated. and went to see a sports physiotherapist highly recommended by my friend.

I totally miss training though, i mean i have been running a bit but it dosn't really make up for the training that i would have been doing, i mean it helps but isn't that useful on it's own.
I told the Physio that i have even had a dream about training the other night, thats how eager i am to get back in. she says the tendons connecting the muscle take a while to repair, up to 3 months.

Looks like i'm out for the count and that's alot of gym time/money wasted
so i suppose that should be a warning for us all, make sure u train with a training partner and never neglect your health.

I suppose on the upside it has allowed me to concentrate on other aspects of my life." As Posted http://phil78s.blogspot.com/

Another thing to remeber is how important it is to stretch your muscles before use. cold muscles tear easier, it's like anything though. Take putty as an example, if you warm putty it becomes soft and manageable but if you don't it'll snap or become brittle. muscles r very similar in that sense, it's a choice of stretch or snap!

Bench Press Routine

Bench Press
2 x warm-up 135lbs 10-12 reps (weight should be 60% of max)
175lbs - 8 reps
185lbs - 6 reps
195lbs - 4 reps
205lbs - 2 reps
175lbs to positive failure (burn/rep-out)

Incline Flyes 40lbs to positive failure. superset.

This is a regular pyramid lifting with a superset burnout. try this per large muscle group for 6-8 weeks and watch for changes in strength & size.

Move to incline bench for incline dumbels
4 sets 10-12 reps

Last do cable crossovers
4 sets 8-10 reps

www.muscle.com

Behind the neck exercises

"Behind the neck" exercises aren't good for your apparently, they damage posture and also you don't get as much out of them as you might originally think. Lat pulldown for example is one which is better when done in front of the chest, as it allows your back/lats to develop more.

BioMechanics Lab Homepage

Apparently a great site for excercise routines, i haven't had chance to check it out properly yet though. let me know what they are like. BioMechanics Lab Homepage

Pre-exhaustive sets

I recently found a very interesting article that mentions the use of pre-exhaustive sets which bodybuilders generally use to get "buff"(excuse the expression), it basically uses the main muscle for longer taking it to full exhaustion.

Eg. Before doing bench press working the chest, you should do a number of pre-exhaustive exercises such as wide arm dumbell flies which involves the surrounding muscles such as the arms etc. to assist in the development, then you should go onto the bench press which will isolate that the pectoral muscle and give it a longer workout allowing it to develop fully.

have a look at the following for more information on it: http://www.abcbodybuilding.com/magazine/
pre_exhaustion_method_reviewed.htm

Google Toolbar

This is one of the easiest ways to poost a blog/message, u can download google from here: http://toolbar.google.com/ It also has a blog button on it so you can post the link to any website you are visiting and add a message too just by clicking on the button.

Download Weights Routine Document

Download for weight training routine document made in microsoft word.
To download Right Click and click "Save Target As"
http://www.farrell78.eclipse.co.uk/weightsRoutines.doc

Welcome

Yo i hope you guys have something useful to put on this site, it's the new blog i made to keep us all in touch with whats going on, and i don't want short messages from Alex saying "you going to the gym mate" hope we have some valuable information that we can all reflect on when we progress with our training. i plan to resume training in a couple weeks down the line.