Hang cleans:
3x3 w/210
3 box jumps between all warm- up and working sets
BB rows:
8x295
10x275
13x255
Wide pull-ups:
2x8 +35lbs
1x17 w/ just BW
Hammer strength seated rows (low/lat focused):
3x10 w/145lbs added on each side (last rep or two on the last set was a half rep but these are done strict, no twisting or anything)
Zercher shrugs (pause at top):
2x8 w/225lbs
Rear delt flyes:
2x25 w/20s
man I love hitting back . . whey isolate and creatine as soon as I was done, a plate of ground beef, rice and carmalized onions about an hour later and bruschetta chicken and mashed potatoes for supper
Cable hammer curls (pause at top):
x12
x10
x8 all w/140
Drag curls:
2x8 w/100lb Ez bar
almond butter, banana, oat, protein smoothie pre workout and am going to go out to eat with the Mrs for lunch since I have off today and get a nice steak
Flat bench w/kabuki bar:
3x 295lbs
2x 295
2x 295 12 band pull-aparts between all warm up sets and working sets
Incline DB press:
9x 115s
8x 115s
8x 115s
Dips:
20x +45lbs
12x +45lbs
12x +45lbs
Single arm farmer carries:
3x60ish feet walks w/205lbs in hand (so 6 total walks) . . WOW . . this was hard but awesome, never felt strain on my traps like that . . guess I wasn’t going near heavy enough before
going to take a mini deload after tonight and get back to it Monday
Single arm farmer carries:
3x 60 feet walks each side w/205lbs
Trap bar jumps:
3x5 w/130lbs
huge trap pump . . feels awesome to be back at it . . 2 scoops of whey isolate and creatine and a banana on the ride home and later will be a smoked chicken quarter, 2 lamb burgers and a potato . . yeehaw
Set 6:
Smith machine BTN presses - x10 w/45s added
Dips - x20
Incline lateral raises - x15 w/20s
Band pull-aparts - x15
Overhead BB carries:
x4 w/95lbs - 75ish feet
I don’t know if my work capacity is awful or I didn’t rest long enough between sets but I lost all pressing power after set 3, that’s why I went with the smith machine for the last set . . also had more of an upper back pump than shoulders, it was almost painful for a little bit . . any suggestions @T3hPwnisher?
wanted to go light on the overhead carries too as this was the first time I tried them . . will definitely add weight next session
That sounds like a mind-muscle issue there. You’re contracting your traps to do the raises and pull aparts rather than the shoulders. 20lbs is INCREDIBLY heavy for lateral raises, especially in the 15 rep range for 6 sets. If the goal is to build up those side delts, I’d drop the weight to like 5-8lbs to start and really focus on ensuring that it’s the delts moving the weight. See if you can replicate the sensation weightless first, then do it with a weight in the hand.
I will drop the weight and run it again next week . . I appreciate the feedback . . do you like to perform your dips more upright or leaning forward more?
I don’t like to perform my dips at all! Haha. But I don’t try to artificially put myself into any position: I use what my body defaults to as the most mechanically advantageous. It’s basically a pre-fatigue approach: we exhaust the shoulders to start, and finish off the rest of the pressing muscles with the dips.
Incline BB bench:
x8 w/205
x8 w/205
x8+(12) w/205 . . dropped the weight slightly compared to when I was incline benching six weeks ago as the incline angle was 45 here compared to 20 the
Hammer strength chest press:
x8 w/115lb added each side
x9 w/105 lb
x10 + 4 + 3 w/95lb
Overhead cable triceps:
3x15
Upright row (slightly wider than shoulder width grip:
3x10 w/95lb
Crucifix walk:
2x 100ft walks w/10lb Dbs
a little frustrated because I just can’t seem to hit my lateral delts well, any exercise I try for them turns into all traps
Hammer strength seated row (low row & neutral grip):
10x 145lb each side
9x
9x
Face pulls x20
Close grip Ez bar curls x8 w/80lbs
Face pulls x20
Close grip Ez bar x10 w/60lbs
drop set x12 w/40lbs
had a couple cups of coffee and a ham egg and cheese sandwich on sourdough preworkout . . half a scoop of Surge mid workout and am going to have a couple chicken breasts some more eggs and fruit for lunch
Set 6:
Strict standing BTN press: x10 w/95lbs
BW Dips: x21
Lateral raises: x15 w/5s dropped the weight slightly compared to last week to ensure that I got all my reps in . . will add 5 lbs each week going forward and probably more on the BTN press
Overhead BB carry:
2x 120ish feet w/115lbs
had a scoop of whey isolate and creatine post workout and then ate a 4 egg omelette with cheese, 3 pork chops and 2 slices of sourdough with butter when I got to work this morning
Banded rack pulls (just below knee):
3x5 w/435 + doubled black bands (pause at top of each rep) 10 seated leg curls between each set
Meadows row:
3x8 each side w/75lbs added to bar (was going to do some sort of lat pulldown but I couldn’t feel it well in my lats despite trying different grips . . going to stick with meadows row after rack pulls for awhile,
lats really felt these)
BB hip thrusts:
3x8 w/295
Single arm farmers carry:
3x 60ish feet walks both sides w/210 . . wow these are awesome
45lb plate curls:
1x30 . . real good burn here
wanted to do another lat exercise but I was smoked and had to leave to get the boy from wrestling practice so decided to call it
had half a ring of deer bologna and a chocolate chip cookie (oops) about an hour or so preworkout . . half a scoop of Surge intraworkout . . scoop and a half of whey isolate post workout . . then 2 chicken thighs, a 1/2lb deer burger, a sweet potato, 1/4 cup of quinoa, a pear and a slice of sourdough with sunflower butter about 2 hours post workout
Hammer strength chest press:
8x 115lbs added each side
8x 105lbs
12x 90lbs
drop set w/no rest
6x 80lbs
6x 70lbs
Incline DB flye w/ wrist twist at top (30 degree incline):
2x15 w/35lb DBs
Cable rope pushdown:
3x15 w/100
had a couple sips of iced coffee on the way to the gym then a scoop of Surge intraworkout . . two scoops of whey isolate postworkout and then 2 ham (smoked/uncured) egg and cheese sandwiches on sprouted grain bread and a pear about an hour and a half postworkout
Hammer strength seated low row (rear delt focus, wide grip and flared elbows):
3x15 w/80lbs added each side
BB bent over rows:
6x 315lbs (last two reps were partial, felt heavier than last week . . will put the rear delt rows at the end of the workout next week)
10x 275lbs
14x 245lbs
Neutral close grip pull-ups:
10x +45lbs
9x +45lbs
16x BW
Hammer strength shrug machine:
3x10 w/3 plates added each side and 2 second pause at top
Leg press (feet low and close together):
3x8 w/10 total plates and a pause at the bottom of each rep 3x 36” box jumps between each set including warmups
Bulgarian split squat jumps:
3x5 each leg holding a 20lb DB
BB curls:
3x15 w/65lbs
Machine curls:
8x supinated grip & pause at top
8x hammer grip & pause at top drop weight
10x supinated grip & pause at top
12x hammer grip & pause at top
light day but had a decent arm pump . . think I’m going to stick with more explosive stuff for legs as opposed to heavy and just going to keep hitting back and shoulders hard
real happy with my pressing this morning as I took very short breaks between all sets . . felt my medial delts working better on the lateral raises too, still getting some traps in there but definitely better than it was
had a couple sips of iced coffee pre workout . . Surge intra workout . . scoop of whey isolate on the way home and am just now eating a scramble of 4 eggs, sausage, potatoes, peppers and onions, cheddar cheese and a tall glass of kefir
2/7/24: 600pm workout . . went off script as I felt tired and not super motivated . . starting to like the early morning workouts better again . . still got a good one in though
Meadows row:
all sets w/100lb (4-25s)added to the bar
x12
x11
x10 each side & full stretch each rep 6x 32kg KB swings after each set including warm-ups
Neutral grip chest-supported row:
all sets w/3 plates added
x10
x9
x12 . . last 4 reps were partials
supersetted w/
Single leg RDLs w/32kg KB
x10 each leg for 3 sets
Trap bar carries:
4x 75ish feet walks w/420lbs
about an hour preworkout I had an almond butter, whey, banana and egg white smoothie . . whey post workout and then will have a pork ribeye, mashed potatoes and broccoli before bed
