posted Sat, 01/16/2016 - 20:27
16495
post up your last lift session!
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Mine was Catalysts arm routine...if you don't know...do yourself a favor!
That shit hurt's beautifully! Throw it up! Your last most recent assault on your body underneath the weights! Maybe YOU are throwing weight in a certain manner that will benefit a stagnant day under the weights for the rest of us!
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Don't be so modest, that's great lift. Good work fella.
Thanks guys. I definitely felt like I was working this time, I am probably near my top end but I will wait a couple weeks before I attempt to best it.
Back day
Pull-ups 4 sets 25 reps, 20 reps, 15 reps, 12 reps
Circuit
Pull downs
I think there call sweeps where you bring the straight bar down with your arms extended and your chest out for your lats...
Rows so 15 reps back to back with 45 sec pause after 1 circuit total of 4 circuits
Row machine
15 regular grip and 15 reverse grip 30 sec pause 3 sets
Shoulders, traps and front delt day. Military press, pyramid up to 195 for 3 sets 10, move on to arnolds 5 sets with 75 db for 15 reps down to 8 on last set. 120 db shrugs 5 sets 15 to 20. Then side delt raises run the rack starting at 25's all the to up 45's for 2 then back down. Finish it off with upright rows on smith machine. Got up to 130 in plates plus whatever the bar is on that machine for a few sets and again pyramid down. Oh and 20 minutes of cardio to warm up. To eat and relax!
Killed chest and biceps today.. Hit 335 for 2 on flat bench. My buddy was there so got some really good forced reps in and slow Negitives. Then on to incline db press got the 100's for 3 sets for 12 reps down to 7 on the 3 set to failure. Burned out on machine flys sets of 15 focusing on squeeze and slow negitive. Biceps where incline bd curl, machine preachers and to kill it ran the rack starting at 55lbs bd all the way down to 20's with 30 seconds max rest between sets. Feeling pumped! Happy Friday ;-)
Those are killer numbers brother! Thats a thorough chest assault! Happy saturday lol
Good stuff brother!
Been doing the Jim stoppani SS12 workout plan for most of my prep so far and just switched over the SS8 program and will be running that up to peak week. Helping to strip fat AND gain muscle at the same time.
I like to watch Joe Donnely rip into him (and I even maybe participate) lol. Jim is a very smart dude but I fear he has turned shill
Oh yea, I got blocked from Jym army too, lol
Going to check these 2 routines out now bro!
Do couch to fridge sprints count as cardio?
If they do then I have always been a world class triathlete! lol
I'm going to move the fridge next to the recliner next bulk. Unnecessary waste of calories getting up and down all the time. Lol
One of these will save ya some calories too bro!
Heck yes!! That is what this site is all about helping each other out! Lmao
Hell yes.
Hit chest for the first time this week
Flat bench
135lbs warmup 40 times
185 25 reps
225 15 reps
275 15 reps
315 12 reps
Isolaral hammer strength machine and pec deck
4 sets 15 reps of both machines
Dips 4 sets 15 reps
Taking a week off my chest is completely fine after the strain...I just warmed up better this time..
Killer chest sesh bro! Love me some dips! Good to hear you tamed the animal a bit and worked your way into smashin balls deep bro lol
Hit shoulders and traps today. 25lb db's was all that was needed for my lateral course. 100lbs for shrugs...
Started with front raises for 15 straight to side laterals for 15 straight to bent over laterals for 15 to arnold db presses to failure. I alternated from seated to standing each round for a total of 5 sets...pump was brutal!
Then grabbed the 100lb db's and performed controlled slow paused at the top shrugs. 5 sets of 10. My shoulders are fried...legs tomorrow
I am going to try them top shrugs. Have seen them come up in articles a few times now. I also did shoulders today as well.
Normally I start with some light (15lb) cuban presses to warm up my rotators, along with 10 each side (fuck, I forget what they are called) but arms at 90degrees, elbows to the side and flare the dumbells out.(external rotations) Since I have been doing these religiously I have not had any serious shoulder issues so I truly believe they are important 3-5 times per week.
The bench's were still in use at this point so I switched to overhead presses, starting with 25lb plates to fail and took them up to 45lb plates to fail.
Oh look, the benches are clear, shoulder shockers. Today I went a little heavier and used 30lb dumbbells with my 45lb plate. 4 sets with one minute rest. By the time I made the fourth set that familiar painful pump was in effect.
So I normally finish with rear delts but usually it is face pulls, or more recently I have been doing cross work with the cables (squeezing in the full open position). But today I went with the incline bench reverse flies with again 30lb dumbbells. This article gave me the idea yesterday.
https://www.t-nation.com/training/rear-delt-destroyer-sets?utm_source=fa...
I'll be honest at 30lbs at 15 reps I was burning and by 20 I was down to a half rep. I continued and did 5 sets of these. So in closing today was not anything really heavy but goddamn did I have a painful pump going.
Have never warmed up with external rotations...just doing the movement right now with no weight pinches the left shoulder. Im tired of my fussy shoulders, going to do these every shoulder sesh. It's funny the left and right take turns aching.
Thanks for throwing that link! My rear delts are severely lacking imo...will incorporate the destroyer most definitely!
For me, when it comes to shoulders...when I go lighter and perform the move with minimum swaying(momentum)the burn is far more intense than when I would use heavy weight. Nowadays though I can really only go heavy on behind the head military press. Definitely have to ease slowly into the weight though and rarely will I do it. Have to have no ache in the shoulders to do so.
That was a hellofa shoulder attack brother!
Do them Cuban presses and external rotations for a few sets almost every day. Chest and shoulder days tho for certain. You will notice results I promise. I use 15lb Dumbbells and that is plenty
I will also add that if your shoulders are bothering you drop the behind the neck presses for awhile and see if that doesn't make a difference. We all know that move has the potential to do harm, especially when we go heavy.
Brother your advice to do cubans and externals is really paying off! I have been using a lacrosse ball massaging the shoulder deeply for months now...which humpnpump advised me on...that has helped me to be able to actually have full shoulder days. Still have had nagging issues. A feeling of the shoulder giving out, or falling out, at any moment.
Well today was shoulder day and dammit bro if my shoulder didn't feel securely attached for once. They both are starting to feel sturdy again. They've felt brittle for so long to be able to have decent range of motion with no pain or sharp "shocks" is awesome. Ofcourse Im going to still be aware and not just hammer them out but man it's a great fkn feeling. Knuckles D and thank you!
Right on brother, that is great news! I promise, every single one of you will benefit from cubans and external rotations. Warming up and working them rotor muscles makes for nearly pain free shoulders. Do them every time you are at the gym for a few sets between sets.
Roger that!
Will do brother thank you for the tip! You and Cat are right concerning the behind the neck presses...and I know everytime I do them I am teetering on the edge of destruction. I'll stop pressing my luck in that area, before I end up exploding my shoulder. Being put in a real world of hurt.
Behind the neck pressing is a bad idea for anyone. The surgeon that has put my right shoulder back together multiple times is one of the top guys in orthopaedics and was quite clear that it just doesn't sit with the natural motion of the shoulder. He's ok with me benching heavy weight, pressing (in an arc), laterals etc, confident it'll hold together. When we discussed behind the neck pressing he laughed and said "find another surgeon when it tears again if you want to train that way".
Yep, that settles it. They are crossed out, as much as my mind feels Ill be lacking without them...I don't want to end up dibilitated unable to lift.
Standing overhead presses bro. You can alter the lift by changing foot positions, grips and width. And best of all no pain other than the pump.
OHP one of my favourite exercises. Shoulders tomorrow, ill be starting the session with 6 sets of these.
You know I slowly started getting away from them as the clean to get the bar to my chest to start pressing fkn killed the shoulder. Common sense can escape me at times and I just flat out forget...rack the bar high like Im squating! Rocket science there haha...yes I totally agree playing on the angles really relieve alot of pressure being totally stationary creates. Again...fkn knuckles all of your help will be utilized!
Lol, yes, I commandeer the squat rack and start up high if I am going heavier. My personal comfort stance is slightly wider than shoulders but I also do feet staggered and swap lead foot, but the ultimate is probably feet together. That is much more core involved.
Chest and Bi's. Good pump. Still cutting.
Get it brother!
Chest this morning. Benched 495 (5 plates per side) for the first time since my last round of shoulder surgery, went up suprisingly easily to be honest. Shoulder is a touch "creaky" afterwards so doubt I'll push it any further.
Bb bendin right there Cat! A few years ago I hit 505. Heavy presses took a toll on my shoulders and now I won't go anywhere near that.
The fact that you've had multiple surgeries and hit that number(and could of hit more)is more proof you were bred to move HEAVY shit! Hats off to ya brother...you can literally throw a human being lol
515 was the most I ever did. I'm certainly stronger than that now, but too many orthopaedic issues down the line to ever get past that now I think. Isn't worth the risk.
For sure brother! Unless you want to end up the bionic man with so much hardware you need oil changes lol. Like you said in a post months back talking about how much can you bench?..."fewer than most, less than plenty"...I use that now when asked that question:)
Stupid me... I weigh 193 very lean. I warmed up with 135 on flat bench usually about 30 or 40 times. I don't count I just keep going. Then I put 315 on and did 15 reps not know I strained my pec muscle until I racked it. Let's say that was the end and I walked out. I feel no pain now but let's say I'm just getting older and need to warm up better. And the reps are every bit of up and down. No bullshit reps like you see people do when they say they can lift heavy as shit!
Shitty bro! Sometimes we come in a little too hot for sure. A good reminder for us all to ease into a session.
Yes... For sure big guy! My first time ever with test suspension for pre workout. So I come in pretty hot! Lol
Lmao bulk you're an animal!
RustyhookerDelts, bis, tris. Went til pumps were painful and hit failure. I need to get the brach built up as its a weak spot on size.
About fkn time you decided to throw up! I dont need to tell ya...hammer curls till your front delt gives way...
Edit:I was feeling too good lol
RustyhookerWill be adding them in for sure. Big goals bro
I know and I put my money on you stomping out them goals my brother!
Bi's & tri's...
Started with some ibuprofen gel on my elbow, upper forearm. Think I've got a problem soon to rear it's ugly head.
Started off with 2 light barbell curls and increased the weight each set till I could only manage 4 rep's.
That was 7 sets of barbell curls including the two light warm up sets.
Next was 3 sets of alternate dumbell curls, 8 rep's per set.
Then 3 sets of hammer curls, 10 reps per set.
Then 3 sets of concentration curls, managed 10 the first set but got less each set.
I normally smash out a few sets of 20 at the end on cables but i was doing this session at home and have no cable equipment lol, and was doing tri's straight after so decided to give it a miss.
First for tri's was close grip bench, started out the first set with 20 reps and increased the weight each set till I got down to 5 rep's, think it was about 7 sets of this.
Followed by dumbell skull crushes, palms facing each other grip, great when you really go slow on the negative.
Next was tri kickbacks, gotta keep it strict with these or i feel it to much in my rear delts, done properly it's a winner, rarely see people do these at the gym.
Finished off with a never ending set of close grip press ups, i do a set to failure but don't get up, just get a few gasps of air in then go at it again even if it's just a few reps I can squeeze out, and repeat till I'm literally not able to do even one. Sometimes do this after chest but with a wider grip.
Nice fkn sesh brother!
Right on brother! My arms are tired just from reading this.
Today I was a little pressed for time ad had to lift after work for the first time in quite awhile. Today was chest for me but I wanted to try something different. I started out with a set of 50 push ups to warm up. Next I loaded 225 on the bar and commenced with suicide grip, guillotine presses focused on three second drop, two second hold at the bottom and blast back up. Of course my 12-14 normal rep range was cut down to 8-9, I did these for six sets.
Next was the lift I was really planning on. I read this article yesterday and couldn't wait to try the chest portion. https://www.t-nation.com/training/3-supersets-for-big-pecs-lats-and-quad... So anyway, again I was slightly pressed on time so I didn't really spend much on math and just grabbed 40lb dumbbells for the flies and left 225 on the bar. When I started with the flies I was immediately thinking I went too light, so I did 14 reps, then immediately grabbed the bar and went for it.... Whoa! My chest felt dead, lol. All I could do on the first attempt was four reps. I made it up to five a couple times in later sets but damn this lift really made for a damn good chest pump. I did ten sets and called it a day. Nothing crazy but very I would give a thumbs up for a change of pace and I suspect I will feel it tomorrow.
Since my multiple shoulder surgeries I have to watch incorporating too much heavy pressing into my chest routines, so I tend to do a lot of pre exhaustion movements and super sets like you've mentioned here.
Here's another one for you, tag dumbbell pullovers onto the end for a tri set. That'll finish you off....