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01-31-2017, 07:17 AM #45321
Good morning hitters have a great Tuesday
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01-31-2017, 07:20 AM #45322There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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01-31-2017, 07:24 AM #45323
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1w straight into a drop or DD is fuckin destroyable and yep you'll be gasping for that air... good stuff Cape! You can literally feel the fibers tearing...
Were you using the same bells for presses than flys or have a slightly lighter pair after reaching failure on presses(just thinking without going over the 12 reps on presses it's easy not to on flys or vice versa(let's you go heavyset in flys but on your presses I only get 4-5 if I hit 8+ on flys for ex)
Either way changing it up is a great move as always
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01-31-2017, 08:49 AM #45325
Same weight. Maybe I'm doing them wrong. I'm doing one press then one fly. That's one rep. Got 8 reps with the 60's only 4 with the 70's.
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Next time try all flys first(hit failure & beyond if possible) then into your presses(with same bells) I'm toasted after flys but I'll still hit 4-6 reps(4clean) then partials.... drop the weight a lil same thing after your flys you'll be right at or near 12 reps +the presses will be around 10-12 reps(that's why I utilize the drop sets b/c your reps go down just enough for ex
1w 5-7 flys to failure then 3-5 presses
Drop 2-4 flys 2-3 presses drop enough to get a lil more presses but it's super intense and no resting once that working set starts
But changing it up is always good so your body is shocked thinking wtf is coming next lol
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01-31-2017, 09:08 AM #45327
Good morning everyone snowing like crazy here ready for spring and 40yd wind sprints.
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01-31-2017, 09:19 AM #45328
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01-31-2017, 09:52 AM #45330
It's a real no sh!tter, Cape, but if you want to get the maximum bang for the buck in the minimum amount of time, it's defo the way to go. I usually throw in wrist curls and hammers at the end since the wrists and forearms get such a pounding on the combo of flyes and presses?
When I run supersets, about 4-5 weeks is it for me, then I drop back and punt and separate the flyes and presses. You may hold up to it better than I though?
Also, it's a nice way to bump up your working weight if you're stuck at a certain set of bells for presses. After supersetting, when you go back to regular flyes and presses, don't he surprised if the weight of the d'bells you use increase a bit.There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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01-31-2017, 10:16 AM #45331
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01-31-2017, 12:18 PM #45332
Alright just got back from my cold damp basement Mils deads squats chins! Hell I even stayed awake for 20 minutes on my bike but I was at a good pace.I know should've been 30 but I can only take being in one place for so long.
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01-31-2017, 12:31 PM #45333
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01-31-2017, 12:37 PM #45334
Trained legs earlier. Felt really nauseous for around an hour afterwards. Knees were/are ok but I think I might have bitching DOMS tomorrow after reintroducing smith machine split squats.
Training is good, dieting is good, even hitting 60 mins cardio minimum per week as planned. I feel rejuvenated for the lifestyle having lost my way a little at the back end of last year.
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01-31-2017, 01:23 PM #45335
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01-31-2017, 01:29 PM #45336
My back lift from earlier today.
1 set of crunches
Underhand wide grip pulldown- 2 w/u, Work-6+,drop,4+,drop,2+ w/ a 10 coint hold on partials.
D ring handle pulldowns- 1 w/u, Work-5+,drop,4+,drop,2+ w/ a 10 count hold on partials.
Overhand Smythe supported rows- 1 w/u, Work-5 - 3 - 3. Rest paused these.
Low pulley rows- 1 w/u, Work- 7+ - 4+ - 2+ w/ a nasty 10 count hold on all partials. (New weight).
Deads- 2 w/u, Work1- 10 nice reps. Work2- 6 reps. Had to cut deads short so I could get ready for Dr. appointment and also nature was calling.
48 minutes for everything.There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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01-31-2017, 04:06 PM #45337
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01-31-2017, 04:39 PM #45338
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01-31-2017, 04:43 PM #45339
Back tonight too like everyone else all the rows ha.
Home ate a shitload of food. Some coffee and music for the evening as I have no work tomorrow so will have early gym session in the morning
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01-31-2017, 05:17 PM #45340
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01-31-2017, 05:18 PM #45341
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01-31-2017, 05:20 PM #45342
Chest tonight, got in there late again and 80% of the gym doing chest lol.
Incline bench 3w 1f 1w 1d
Incline db flies 1f 2w
Decline hammer strength 2w
Incline hammer strength 2w
Pec/dec 2 burn outs.
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01-31-2017, 05:52 PM #45343
Thanks, Sfla!
Re the D ring handle, some.people call it a.stirrup handle. I have a straight bar and a wide cambered bar
Troy 24" Pro Style Lat Bar With Tapered Handles | RingsideThere are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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01-31-2017, 05:54 PM #45344There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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01-31-2017, 05:58 PM #45345
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01-31-2017, 05:59 PM #45346
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01-31-2017, 06:35 PM #45347
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01-31-2017, 07:46 PM #45348Banned
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Machine dips: 2wu 2ws, each w/single drop
Close grip bench: 1 wu 3ws
Pressdowns: 1 wu 1 ws w/ triple drop
Single arm machine extensions to positive assist fail, then a single drop
45 minutes after stretching
Have a good nite guys.
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01-31-2017, 07:57 PM #45350
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01-31-2017, 07:58 PM #45351
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01-31-2017, 08:21 PM #45352
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01-31-2017, 08:22 PM #45353
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01-31-2017, 08:25 PM #45354
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01-31-2017, 08:28 PM #45355
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01-31-2017, 08:31 PM #45356
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01-31-2017, 08:50 PM #45357
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01-31-2017, 08:52 PM #45358
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01-31-2017, 09:06 PM #45359
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01-31-2017, 10:47 PM #45360Banned
- Join Date
- Sep 2015
- Location
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- Posts
- 5,498
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