Serious Question....

[POB]

forget about weight, weight means nothing.

This also I wouldn't diet just eat healthy. Your body needs the extra calories to heal. Summers pretty much over anyway I would focus on getting the injury 100% now and next summer as a goal for getting ripped

[Cleanest Natural]

I'm a natty....so no stack.

then diet and exercise in moderation

[Tedim]

then diet and exercise in moderation

I train like I'm on gear......5 days a week. Overtraining happens but I usually push through it.

I did this thread just to see others perspective....so far.....meh.

[Cleanest Natural]

I train like I'm on gear......5 days a week. Overtraining happens but I usually push through it.

I did this thread just to see others perspective....so far.....meh.

you seem to be a novice...

People with experience advised you. You obviously have your own ideas even though you know jack shit about how this thing works

[Shakespeare]

you seem to be a novice...

People with experience advised you. You obviously have your own ideas even though you know jack shit about how this thing works

Humorous, you posting like you are some authority figure around here.

Clearly a misplaced sense of self worth.

[Kwon_2]

Remove Kebab

[Cleanest Natural]

Humorous, you posting like you are some authority figure around here.

Clearly a misplaced sense of self worth.

i shit. On you too 

[Cleanest Natural]

A bald skinny fat twink that can't get it up.

The definition of an alpha male.

yawn...you must be new around here...should I smack you around a bit?

You seem quite the bore

[Kwon_2]

Some might find Shakespeare somewhat of a bore, but then again, he was never known best for his comedic pieces.

Mainly his Tragedies like Hamlet, Macbeth, Othello, Romeo and Juliet and King Lear made him the Legend that he is.

[Cleanest Natural]

Shakespeare was gay. Nuff said

[Kwon_2]

Shakespeare was gay. Nuff said

He had three children with Anne Hathway! Married her as early as 18 years of age!

Not what a gaylord would do Seb!

[The Showstoppa]

He had three children with Anne Hathway! Married her as early as 18 years of age!

Not what a gaylord would do Seb!

Chaka Khan breaking out the trivia. 

[Kwon_2]

Yvette Marie Stevens aka "Tjocka Karln" was born March 23, 1953 and is also known as the "Queen of Funk-Soul"

A 10-time Grammy Award-winning American singer-songwriter whose career has spanned four decades, beginning in the 1970s as the frontwoman and focal point of the funk band Rufus.

[Tedim]

you seem to be a novice...

People with experience advised you. You obviously have your own ideas even though you know jack shit about how this thing works

Lol

[Z Father]

Lol

Actually you got zero advice.

Here's some coming from another guy that exploded his shoulder..my warmup for bench borders on ridiculous.  All pressing movements. Do your usual light set.i do the bar, and then 135....but then throw on a little weight, and do a couple more. I do three. Get the joint warm and used to handling a little weight before you push it. Between sets I take a ten pound plate bend over with my arm hanging down (like a concentration curl) and swing my arm in a circular motion. Going in bigger and smaller circles in a controlled fashion.

I'm sure your p/t has given you stuff... that's what really helped me.

[Tedim]

Actually you got zero advice.

Here's some coming from another guy that exploded his shoulder..my warmup for bench borders on ridiculous.  All pressing movements. Do your usual light set.i do the bar, and then 135....but then throw on a little weight, and do a couple more. I do three. Get the joint warm and used to handling a little weight before you push it. Between sets I take a ten pound plate bend over with my arm hanging down (like a concentration curl) and swing my arm in a circular motion. Going in bigger and smaller circles in a controlled fashion.

I'm sure your p/t has given you stuff... that's what really helped me.

I do similar

I stretch shoulder on smith m first then rotate joint 360 deg with 5 lbs dumbbell

I do first bench flat and decline bar only then 10 reps at 135 then go hog wild until failure

Incline I do dumbbell only the bar hurts

And lately every day is standing press day.

Edit I'm going to try the movement with the 10 lb plate thnx

[Z Father]

I do similar

I stretch shoulder on smith m first then rotate joint 360 deg with 5 lbs dumbbell

I do first bench flat and decline bar only then 10 reps at 135 then go hog wild until failure

Incline I do dumbbell only the bar hurts

And lately every day is standing press day.

Give this a try...between 135 and hog wild...throw in a couple of sets at 170 or so. Don't shoot your nut, stop before you are really pushing.  I found I am stronger on my work sets when I do this.  Gets all your synapses firing.  I used to akways feel I should. Have got more out of my sets,  I wasn't "ready"

[Henda]

I do similar

I stretch shoulder on smith m first then rotate joint 360 deg with 5 lbs dumbbell

I do first bench flat and decline bar only then 10 reps at 135 then go hog wild until failure

Incline I do dumbbell only the bar hurts

And lately every day is standing press day.

Edit I'm going to try the movement with the 10 lb plate thnx

do more warmups.
Say your workset is 225
A far better warmup would be
bar x 20 to 30
Bar plus a pair 25s x 12
135 x 8
175 x 5
200 x 3
225 x 1
Then 225 to complete failure.

Sounds like a lot but its safer and you will probably be stonger on your workset.

[Tedim]

Give this a try...between 135 and hog wild...throw in a couple of sets at 170 or so. Don't shoot your nut, stop before you are really pushing.  I found I am stronger on my work sets when I do this.  Gets all your synapses firing.  I used to akways feel I should. Have got more out of my sets,  I wasn't "ready"

Here is what I do on chest days twice weekly. Typing on iPhone with my sausage fingers.....

Stretch smith m with bar at highest setting all sorts of twisting turning pulling

Then with 5 lb dumbbell using bench I hold up and start doing circles until full ROM

I circuit my flat incline decline

Start with bar for fast movements about 25 reps or so both on flat incline

Do 60 dumbs for 8 on incline

Do 135 F&D for 10 or so

Incline 70 for 6 to 8 rest and for 3 more

185 for 6 flat stay at 135 on decline 10+

Incline 75 for 4/5 top of pyramid then later 3 sets down to 55

Flat 225 for reps as much as I can push then pyramid down to 135 close grip about 4 more sets different weight

Decline to 155 for 10 the pyramid you get the idea

Last set flat till full failure on 135.

Then polish with cable machines