lord help usQuote:
Originally Posted by Hazard
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lord help usQuote:
Originally Posted by Hazard
Oops, forgot to mention. Sooooo f-in sore in pecs today. :)
Morning guys and girls, well i had two days of rest and it was great. I feel good the and will get back to it the night after work think i'll do delts/traps.
Got the doc in 10days so will get some bloods done then and see what's going on. I see a few of you guys are not so good, hope you get better asap fellas.
I'll report back the night guys.
Nice sessions guys Nach, Nova, Bio, Bod, AG, Sfla.
Wide grip lat pull downs heavy sets 8 reps with 5 forced negs after fail. 2 warm up 2 working sets
Seated rows no warm up 2 working sets same as above
Reverse grip hammer strength pull downs
Bent over rows
Close grip rows
Lower back extensions
30 minutes cool down cardio and done
I hope you guys get well soon! I'm feeling better this morning. Tea and soup must have helped, along with vitamins.
Not sure if I'll lift today, maybe not just to be safe.
Great sessions to those of you that trained. Once a day usually isn't enough to read in here.
Glad to hear your feeling better and if there is any question at all I suggest taking one more day of rest. Your body will thank you for it!Quote:
Originally Posted by novastepp
Whats up guys/gal
I'm really itching to get after it today... Stomach is angry tho ;)
Hope you all have a great day!
Back this morning
Old school tbar rows 3w 1f 1w (3 45s and a 10) dd
Bb bent over rows 1f 1w (180) 1d
DB rows 2w (90s)
Seated long bar rows 1f 1w 1d
Wide grip pull downs 1f 1w dd
Standing straight arms 2w
Hyper
One way out...big guy that we usually just say what's up every time that's it...walks up to me and tells me to stop getting bigger....lol
Did delts/traps the night guys. Pullback all sets 10reps
seated side db raises 3 sets
Standing side db raises 3 sets
Rev db fly 3 sets
Rev cable fly 3 sets
BB shrugs 4 sets 20reps a set on this
Behind the back shrugs 3 sets
Done, it was a good wee session and felt good nrg wise so chuffed.
Hope every one is doing okay.
Hope some of you guys are feeling some what better than yesterday.
I had a great back workout today. Chest is sore from yesterday. Shit starting to get back on track. Even was thinking about my next cycle today. Not for sure what I am going to do just yet. Sure I will ask question once I get ready to order.
Hope everyone has a good day. Got to get back to work now.
Arms blaster of a session arms feel like the muscles are hot molten rods - properly on fire!
Abs stretching RCs walking on incline more static stretching
Bis
1. DB alt'ing curls
3 warm ups 2 feelers
1w(60s) 5+RP/1 plus partials drop(55s) 3-4 drop(55s) 2
Preachers off back of incline
2 warm ups
1w(47.5) 6+ 2 forced into 2 Negs drop(42.5) 3+ 2forced &2negs drop(40) 2 2forced 2 negs - WOW
Incline Curls
2w 10+/7+ drop 3+
CG cable Curls
1w 6+ drop 3 drop(same weight)1-2
Tris
DB Kickbacks this was just to get the blood flowing b4 CG bench.
3 warm ups
2w higher rep range + RP on both
CG Smith press
2warm ups(high reps) 3 feelers
1w(335) 4+ drop275 4+ drop(225) TUT 6-7(TUT seems to help with the pain in delts)...
Skull crushers
2w(110 heaviest short bar) 10+/same weight 6 drop(85) 6-8 -- dropped too much
Pushdowns - short straight bar I watched Dan Pac... On a video explaining how the tris work the hardest the farther away you are from the cable - hits the short head much harder) and you can use the same weight while drop setting by moving closer when you've hit failure(best used w/one arm tri extensions imho)
It went like this
1w 6-8 closer(drop) 3-4 closer drop 2-3 did that for 2w sets
One hand rev tri ext's
Same as above
1w 6-8 closer(drop) 3+ closer drop 2+ partials 2x
It was a great change up from what movements I usually do... I definitely need to look at more ex's to keep my body guessing
Weights done in 37min not including stretching or abs etc -- shoulder loosened up nicely so legs it is tomorrow as I have that SSB at work to use ;)
With the one arm pushdowns(either rev or if just holding the cable ball) I really liked it and could easily feel the difference in the tricep being worked!(mainly the short head - but with the right twist out I felt the long head activate as well!
I also, tried it with reg pushdowns... Backed way up(arms still in the fixed position - elbows tight/and I felt a better contraction for sure... Just focused more on the squeeze and once I failed or form broke I took a step(or two) in and continued with the same weight for a DD! I really liked it... I think it's more for one arm tri ext's ands very noticeable difference!
Nice sessions guys BOD, Sfla, Bio, Clarky...
Clarky, how'd you like those seated long bar rows? I saw you work them in... I'm rowing my arse off from here out - I want Thickness(with lots of weighted hypers)! Cast a shadow upon people when I turn to the side :lol: haha
Nach, great arm session! I wanted to ask whats your posture for alternating DB curls? Ive seen guys with wildly conflicting body positions. Some with elbows at their side, some with elbows out, some physically lean out to the side, some are standing straight up, some curl their wrist around throughout the movement, some curl just at the top for peak contraction...blah blah blah.
I stand straight w/my shoulders back, chest up, elbows pinned at side, start with a hammer/neutral grip, curl palm to shoulder - and I do gooseneck at top of contraction - (if your coming up to your chin your recruiting more delt than bicep) Kel has mentioned this a few times... It's a small muscle so some cheating(at the end - a little lean may occur) but I try to use all bicep - kels description of palm to shoulder has changed my contractions much better, tighter, and a pump that I was missing
I would never put my elbows out during a curl...
Coolio man. I remember seeing a vid of a pro, and I cannot freaking remember his name, who always did these with his arm hanging out and with a lean. I too, do not go that route.Quote:
Originally Posted by NACH3
And again, you and the other guys are the best because now I too will focus on hitting my shoulder. Right on.
Ugggg, off to work early. Going to try legs tomorrow evening and see how it goes.
Edit** I might have mistaken what you were talking about... Are you saying it was an alternating DB curl w/his elbow wide and was it just using one DB, without the other in hand? If so this I've seen and it may be angled to hit outer head and peak?! But I'm thinking of just one DB at a time and holding it out(almost horizontally)?! But just reg alt'g DB curls and any standard curl(palm up) I will keep everything tucked... And locked in...
I have seen a DB curl w/a gooseneck, but more out in front and curled high and this is to actually recruit ur front delts(thats my understanding) maybe someone will chime in on these type of curls(I think it hits the peak a little better w/the gooseneck at top) I just feel a better contraction with elbows tucked in apt sides...
Been doing a lot of reading over here but first time chiming in. I love hearing all the different ideas...got to keep up variety to keep from hitting a wall and I'll definitely be trying many of the suggestions. I was in a rut for a while of focusing too much on higher weight and have dropped the weight lately while still pushing all sets to failure and have made some great gains just over the last few weeks. Chest this morning was this:
Flat bench
135x20 warm up
245x20
295x9
325x4
315x4
225x13
Dumbbell flies: 65x12, 75x7
Cable flies 1 set to utter failure/burnout
By pushing to failure with 245 and still making myself go heavier I could really feel it digging in deep to the muscle by the time I was hitting the heavier sets. Way better I feel than if I had just warmed up and "saved myself" for the heavier sets.
Some ab work then done, just under 40 minutes total and am feeling some nice soreness in the pecs tonight (workout was 6 a.m before work)
Nice work everyone.... Great Tuesday hit training