Your delts/Arms will grow with chinups, pullups, deads, Tbar rows, incline press and bent rows. I personally haven’t done whole lot of bi or tri isolations. Hope this helps.
[quote]HARA wrote:
Try some Arnold presses for arms and shoulders…they’re pretty awesome for high reps.[/quote]
Ill tap into some Auuu-nald > sounded cuter in my head.
[quote]viper0213 wrote:
Your delts/Arms will grow with chinups, pullups, deads, Tbar rows, incline press and bent rows. I personally haven’t done whole lot of bi or tri isolations. Hope this helps.[/quote]
Hmm, I do most of these, looks like the chins/pullups need to come back and or I need to be
more consistent with the others again.
I also think i got a lot out of the 12-0 and that pause work G had me doing, that was the nuts, I hated it, but it worked.
BENCH DAY
warm up - consistently doing a little more than I want to.
Push press more for some warm up
FLAT BENCH
45/10
65/10
70/8
75/6
80/5
85/4
90/3
95/2 fail on 3 even though looked like crap, felt good, shouldnt have pulled a "Joe’ and followed what i was supposed to,ha
100/1
105/1 PR
even if its only a couple lbs Ill take it. Wasnt really going to do any rep max stuff, if i was i would have set this up different. I just felt it, so did it. vid is 85-105 suffer people, suffer
incline DB press
25s 3x12 whoa felt these
Arnold 3x12 15s
combo
ghetto row 58 3x12
DB row, freakin slow cause i still dont have heavy enough 25s
delt raise bent arms 2x10 15s
At this spot had a little weird feeling in rear delt, so I called it and did some YTW stuffs and rolled and stretched like a good girl. Then ate like a mofo!
Baby got arch. Congrats on PR!
Nice work in here, great squatting, great arch.
P.S.
IMHO, the music you are benching to is costing you at least 10 lbs. Its just too soothing.
Baby got arch, love that. Gotta have something working for me!
Jack, well I was expecting a call, and I missed the first one from my music too loud…but i actually get
quite a rush from that song when its playing louder. Thanks on the kind words!
Forgot to mention ab work, rollouts and lots of floor work, getting some core strength back from being
a lazy abber.
Yay for the PR!
Wow. Great job. I never was able to break the 100-lb. barrier. So I’m super impressed. Sometimes I get sad at the fact that I can’t bench anymore. There was a time when I enjoyed it, as you seem to. Really, really solid.
Christ I’d give a lot for your arch.
[quote]kpsnap wrote:
Wow. Great job. I never was able to break the 100-lb. barrier. So I’m super impressed. Sometimes I get sad at the fact that I can’t bench anymore. There was a time when I enjoyed it, as you seem to. Really, really solid.[/quote]
Thanks girl! It so clear how the right bar path/set up/tightness makes the weight go up like cutting threw butter (think the 90?) or just one thing off and look like the 95. I do have a bit of trouble staying tight doing the lift off, but am getting better.
Yea, not sure why I love bench so much.
G is sending me a thingy like a board, get me working that spot just off chest.
I really think if I get back and nail my repping work, Ill see some good bench numbers by mid summer. If not Ill have fun busting a$$ trying!
Now if I could get my back squat as pretty as yours Id be a happy lifter!
[quote]JoeGood wrote:
Christ I’d give a lot for your arch.[/quote]
I thought of you when upping my weight off my plan…
I have been working on that arch, my back feels so good when it gets all stretched out,ahhhh.
Good work on the bench PR! I hear you on the details. The wrong kind of breathing and my 95 looks like hell.
btw for me chinups are the most effective for making biceps bigger.
X10 on the arch, good lawd my back hurts watching it. Great effort on all your lifts, congrats on the PR.
Arch? What arch?.. 
It actually looks to me like the bar path on your heaviest rep was actually the best (from off the chest to midway). Once you dial it in, I’m predicting bigger numbers!
The arch is awesome. I have yet to master it myself.
rolled and stretched like a good girl then ate like a mofo. you’re my kinda woman!
congrats on the bench PR! any poundage increase is huge, great job!
and remember what you told me i needed to snap out of a bad mood? you were right. I shall listen to you more often.
arachne yes on chins, sadly I used to do them, probably the only time Ill regret the gaining of weight is when I bring back in that bar work.
Dday hey 
If I can just get that tightness, sigh
PG (bar path)- I know right! Ive found that if i do the pull aparts with the bands before bench, really helps me tighten dem lats. I do fall short on staying tight, darn it!!
viper thanks for dropping in.
Lula any lb increase when it comes to bench Ill claim, I have to say I thought it was a 5lb pr, and was sadened that it was less. You are a big bencher babe!
hehe mood = works every time! Dying to know what you got. OR IF…
OK
Tweaked my back sat. I think it was more of a warning shot, but Im listening. So Ive been doing a little
rehabby type work this week, should be good to go really quick, just need patience.
The ladies have been so, so patient with their rehab or injuries that i will follow suit. Havent had an injury and id really like to keep it that way!
I know Ive been “talking” a lot about certain exercises that have kept me strong and balanced, so i bitch-slap
myself for not putting it back in action, consistently. I also need to remember that no matter how jacked I am to train legs, the warm up is as essential as the training itself—> another slap!
Thats all Ive got, hope everyone has a great day!
So yesterday went something like this
Bench flat
feet up,heyy, this really is a “chest” exercise hehe
kept it light
45/2x10
55/10
65 3x10
EDIT did a nice pause then a little speed < felt good!
incline
2x10 55
band tri press downs 3x12
delts alt arms 10s front raise 2x12 pause at top
side bent arm 10s 3x12 pause at top
planks 3x 1min ish
today
single leg work
reverse lunge body weight 2x20 each leg
split squat 2x20 each
bss 2x12 each
with abs in between cant do anything i sit on tail bone but can do it if angled some.
so I did lots of floor stuff, leg switch, and planks
planks 2x1 min 1x1:35 stopped from boredom, shaking, weakness probably in that order, can not wait to be able to do other moves.
trying not to over do it, everything still feels good.
Back to cooking a few days meals ahead, think I really, like for realz want to get on this eating better plan.