Becoming a Bodybuilder

[Like_a_Weed]

11/24 ladders are awesome
Wide pullup 1,2,3,4,5,4,3,2,1 25
Dip 1,2,3,4,5,4,3,2,1 25
Pullup 1,2,3,4,5,4,3,2,1 25
Hspu 1,2,3,3,3,3,3,2,1 21
Chin 1,2,3,4,5,4,3,2,1 25
Diamond pu 2,4,6,8,10,8,6,4,2 50
Chin 1,2,3,4,5,4,3,2,1 25
Pu 3,6,9,12,15,12,9,6,3 75

Right shoulder a lil shitty so taking it easy after this one, hopefully be back up to pressing by Monday. Dropped some bodyfat already, weight 229. I think my bench form has been shit, been forgetting to bring my lats in to protect my shoulder. Stupid.

If you haven't tried ladders before they are great. I doubted them but since I read about them from Dan John I figured I would give them a go and love them.

 

[Like_a_Weed]

Shoulder no better. Just working on rehabbing it, at least another week. I will be back to my old shoulder rehab routine for a while unfortunately. Glad I know what I'm doing at least. Have a hard time doing squats so did some front squats and step ups. Still hitting pullups and chins. Leaning out nicely. Still training just nothing much to post. Will work back into handstands and pushups as it gets better. Worked like a charm last time around. Sucks not to train pressing at all.
Was one good session from hitting 1.5x bodyweight on the bench, would have hit it by now.

 

[Like_a_Weed]

Shoulder getting better, been doing convict conditioning. High rep, high volume, easy stuff, surprisingly enough I'm making some gains. Getting lean and havent lost any size on my arms. I came into this from bodyweight training and think its a better fit for me. Gonna run this program for a while. I'm training for a physique show and have about 13 weeks to drop some fat. Prob sitting around 10-11% and wanna be at 5-6 by April. Got my first one leg squat today and legs are my weakest body part by far. Veins coming in on my delts. Heres my typical upper body and lower body workouts:

Upper:
Warmup with rotator cuff shit and a minute of plank and reverse plank.
Incline pushups 3x30
Standing ring row 3x30
Frog stand 3x:20
Headstand 1-3 minute hold

Lower:
Glute bridge 3x30
Bodyweight squat 3x30
Lying leg raise 3x30

Believe it or not this workout is working great, I do each 3x a week and go a bit harder once a week. Will up the intensity and move on to some harder exercises in a couple weeks.

 

[Like_a_Weed]

So far my bodyweight training only experiment has really impressed me. I'm dieting, trying to peak mid April for a show. I have had an injured shoulder. I have not lost any size on my arms while at the same time dropping about 10 pounds. So they actually look a good bit bigger. My shoulder is healing while doing easier exercises that don't irritate it. My legs are bigger, not my calves though- haven't trained them at all. I will keep this up while getting back on cycle. This will be fun.

Today's upper body work:
Handstands 4x:30 alt w/
Pullups 4x4
Incline pushup x40
Incline row x40
Knee pushup 2x20
Ring row 2x10
Ring tricep extension 2x8
Ring curl 2x8

All reps slow- 2 sec up, 2 sec down, 1 sec pause at bottom. Will add handstand pushups soon.

 

[Turbolag]

Nice man.

Are you gonna post progress photos leading up to your show? Or post up what type of meal plan your following?