3rd month progress pic

[mrhtbd]

It's been almost 3 months since I started back to the gym after a year layoff.
My arm injury is still severe, but I found I can hammer it heavily and it doesn't hurt more, just the same.
Things are going well with 4 workouts a week, split between chest/back/arms, and legs/shoulders.
Last week I got 90's on the flat dbell press for 6, and this week I got 80's for 12, so things are looking up.
(PS: I haven't been able to do flat dbell presses with 90's since 2003).
Weigh around 235 and can still wear size 34 jeans. Although they are a bit tight, the 36's are a bit loose, so it's all good.
Thanks for your words of encouragement.

[BikerTrash]

Excellent Excellent Progress Mrhtbd
Traps look like Mountains "Where the hell is your neck ...lol
Definalty looks like your getting thicker and yet still staying lean ,,,,,,,,Good muscle definition and "damn" whats them guns measure anyway ?

[Freezerdude]

Looking good brother, You have made some really good progress and Muscle Memory has treated you quite nice.. I agree with BT those traps are fucking awesome! Stay at it bro but watch the arm before you do much more damage..

[stumpyone]

you took a year off with 3 months back and thats ur pic?!?! id say your set bud. look great man. damn your stacked for a year off

[Shovel]

Outstanding!

[liftsiron]

Looking bigger and better every time you post a pic.

[Jumperz]

good work! i was off for 3 months with a broken collarbone a few years back i lost ALOT of size. well done!

[ozzy69]

like looking in a mirror--minus the tattoos

[BigSickD]

Good work dude, looking thick and balanced.

[Darkness]

3 months of progress !? Very nice bro.

How bout dem trapz?........

[stumpyone]

ok, ill bite the bullet on this one... what in the hell r u doing to train your traps. my god man! details......

[tilltheend]

Looking good keep it up!

[Dawgpound_Hank]

Dem der traps lookin' like mountians bro...nice seperation between the upper pecs & traps.

[mrhtbd]

Wow, you guys are awesome, thanks!
Actually, my right trap is worse than my forearm.
Really serious pain and constant irritation.
Got a cortisone shot and it did nothing; lidocaine patches, nada, bad news there.

For years my standing shoulder workout was a tri-set:
1x6 wide grip behind-neck smith presses (collar to collar)
1x8 upright rows (strict with 105 only)
1x12 lateral raises with just a 10lb olympic-bar plate in each hand.
I would do 5 tri-sets in a row, just resting the few seconds it took to switch exercises.
I did that for years, but since getting stabbed 2 years ago, aside from my forearm, my right trap has only gotten worse.
I don't do upright rows anymore, it's unfortunate because I used to love them.

Anyway my current workout is simple:
Mon/Thurs
superset 10 sets each chest/back, then superset 7 sets each bicep/triceps
Tues/Fri
superset legs/shoulders, 8 to 20 sets each
example: superset leg press/lateral raises 10x10
then superset hack squat/seated behind neck, collar-to-collar smith presses (very strict w/no more than 125).

I know what is getting the nice tie-in between my biceps/upper pecs/shoulders and traps, but you won't believe me.
It's my bicep/tricep superset.
I use a two-handed rope on the low pulley.
Start with hammer curls to shoulder (elbows out/knuckles in) with a weight you can get 12 reps, then kneel down,
turn away from the pulley holding the rope handles and lift to shoulder in one swift movement,
(so the starting position will be elbows up with your hands holding the rope handles behind your head).
Extend your hands up like a french press.

I do 7 rotations, non-stop, usually starting at 60lbs and increasing the weight 1 plate each set for 6 sets,
rep range 12, 12, 10, 10, 8, 6.
On the 7th set, I drop the weight down to 40lbs and blast 40/50 reps quick and non-stop for each biceps/triceps.
After the chest/back supersets, this gives me the incredible pumps you see in the photo's which I take in the locker room right afterwards.
I'm in and out of the gym in 1 hour and 10 minutes, including the shower.
My days of cheat curls until the cows come home are over.

Even though I've made some progress, it's not all roses, because I find it very difficult to rest or sleep.
Here I am, 4:30 in the morning, wide awake, sober, arm throbbing like hell.
I guess I can at least lay down to try and get my nightly 2-3 hours of sleep now.
Once again, thank you for your support!

[rocco-x]

Excellent Excellent Progress Mrhtbd
Traps look like Mountains "Where the hell is your neck ...lol
Definalty looks like your getting thicker and yet still staying lean ,,,,,,,,Good muscle definition and "damn" whats them guns measure anyway ?

holy shit...he's right,lol...!what have you been doing for traps/only thing i've been doing is pulling up a bit on deadlifts.looks like i'm gonna have to start doin some serious shrugs brother! those are the traps i want.where they come up to your ears,lol!