gv You got that right, makes doing super-sets a breeze.
Hara, Geeze, youve been absent, hopefully still crushing it getting ready for your next meet!
Thanks 
hanging in there!
Yesterday was lower day. I have the next 8 weeks worth of training(lower).
Looks pretty solid. It definitely will ramp up as the weeks go along :0 but Im ready!!
Today was some upper
warm up lots bw stuff band work etc
flat bench
45/2x10
60/10
75/8
85/3x5
75/10
PBN >>been some time off these
45/10
55/8
60/8
65/6
ghetto row
48/10< dropped weight down to dead stop pulled and held at top<<lats were screaming!!!
53/11<same
48/20<just rowed no dead stop no pause
combo band straight arm pull down and bent arm delts
20 reps.10 reps w/ 15s x 3sets
Really was such a lat pump with the ghettos today.
Trying to be sure to stretch and keep legs loose have a second leg day this week.
That is one thick, awesome set of traps youāre sportinā there.
So are you able to log your training for lower?
GV Thanks 
NOw, as PG brought my rear delts up lets see if I can pay better attention and maybe see some rounding?.
CGal Well I guess that would defeat Johns getting paid for his expertise, but Ill see what I can say. I will try to take pics as I see any changes. My legs are a bit stubborn so hopefully that will happen, lol.
Time for core work and stretching/rolling.
Damn lol! But pics rate too
[quote]coyotegal wrote:
Damn lol! But pics rate too :)[/quote]
He said I can post WO 1 just not the 2nd. I have a slightly different wo every 2 weeks, so it will keep changing.
The sets will start fairly low (12 work sets) and blast up,this will give me a chance to get used to it. I think my legs do respond to high reps,so should be good.
My legs almost always get super sore, where as my back etc just has a warm feel or like Im sore but not bad. Legs is a different story, Its usually quite brutal. Im really focusing on my form and thinking about my muscle Im working.
Been viewing JMs you tube page. He agrees on more back delt so Ill be doing the face pulls and the Hang and Swing Destroyer, and the pulses to the side. Reps = 30. Grow baby grow.
Eating will stay fairly clean, its working for me.
Sweet!
My rear delts are a problem as well. I will be hitting them harder starting next week.
We need to roll around in some muscle building fertilizer!
[quote]gorillavanilla wrote:
I think thatās smart to train legs on Sunday. Has to be a good atmosphere without a lot of interference.[/quote]
I know what you mean, Sunday has been the keystone of many programs I have done, centred around legs. First thing in the day it is quiet enough I can focus.
My own trapezius is obscenely sore, and I love it.
Up, did you get a chance to check out any of those tunes I recommended?
[quote]Up wrote:
My legs are a bit stubborn so hopefully that will happen, lol.
[/quote]
I can relate. No hoping, it WILL happen.
You are making great progress. Keep it UP!
[quote]DeadKong wrote:
[quote]gorillavanilla wrote:
I think thatās smart to train legs on Sunday. Has to be a good atmosphere without a lot of interference.[/quote]
I know what you mean, Sunday has been the keystone of many programs I have done, centred around legs. First thing in the day it is quiet enough I can focus.
My own trapezius is obscenely sore, and I love it.
Up, did you get a chance to check out any of those tunes I recommended?
[/quote]
Well i usually try to go there whenever the Packers are playingā¦works like a charm
No, sorry I havent. I do enjoy music, but have to be careful that it doesnt ātriggerā memories.
Sometimes when I train and play back a vid, I didnt even āhearā that song. I can have a better mind muscle connection without music. Some of the accessory high rep stuff, I prefer to be in the memory lane zone though, ha! If I think about it Ill check it out though.
Thanks OP, tsss you have no idea how stubborn //stubborn is. But Im not giving in or UP!
Yesterday was day 2 legs. Really got the blood pumping. I have defintely not ever had such a hard pump
where my āhamstringsā should be Its also really different to not do my PL lift first. I actually like though.
TODAY was SHOULDERS
INCLINE DB PRESS
20/12
25/4x12
20/15
sh press db
15s 3x12
Then I went on to see what i could do to my rear delts
cable cross things standing facing machine. I knew I wanted sets of 20, so the weight kept dropping, lol
30, forget about it, 20 better but not getting 20, so ended with 10. Im ok with this, whate3ver works.
3x20/10# each arm/side
front/side raise no stop
8s 3x12
then the delt drop thing, where you are in incline bench backwards on knees
ROCKED the 5s , freakin hard shit here!
2x30 5s
bent arm raise 10s
then the partial reps to side 15s,10s,5s
tri rope pull down 3x12
Something like that. reps 20-30 were something, and I dont care about using 5s, heck I would have been fine if I had to go to 3s just to get my reps. Not sure how fast i will progress with weight on these, Im thinking the cable ones should be better not starting too heavy next time.
ā¦Hmmmm hitting the rear delts has left me knowing i smacked em good
Going to hit my core today and I had better roll myself out.
you do look great! rear delts are indeed humbling. i first discovered mine a couple months back. initially found just doing the movement (recruiting them properly) to be fatiguing. are you thinking of competing?
you do look great! rear delts are indeed humbling. i first discovered mine a couple months back. initially found just doing the movement (recruiting them properly) to be fatiguing. are you thinking of competing?
[quote]alexus wrote:
you do look great! rear delts are indeed humbling. i first discovered mine a couple months back. initially found just doing the movement (recruiting them properly) to be fatiguing. are you thinking of competing? [/quote]
I just saw your thread above mine, i hope you are logging!! i remember you mentioning it. Ill have to see what you are up to!
Rear delts is my new favorite move to hit! Im in love with the cable cross ones, and the swinging destroyer or what ever its called.
i dont think I would ever compete, but i probably think that because Im not confident i could really look the part, and I wouldnt do it if i felt I fell short. <<not a cop-out but being honest.
Yesterday was legs/glutes
Its not crazy ATM, i get done and think its kinda weird that I am looking at my sheet 3-4 times like āIm done?ā
but 12 sets isnt a big deal. <Remind me of this when im doing 24 sets, O.K.? haha
Im doing rack pulls below knee, Leg Press sloow decent ouch, curls, and was supposed to be smith machine squat, but for some reason I had āsplit squatā in my headā¦so I guess it forced me to go up in weight, i was happy with 70#. The thing about SS is you have to go down and grab that last 1/2-1 inch to really make it a grinder.
Luckily i was in that head space. Maybe it helped knowing it was my last move,
With Thanks Giving coming up Ill have to hit legs again on wed. Thats a beasty day, but I look forward to it.
I guess Ill see what Im made of when i have 2 Beast days for legs.
Going to hit chest/shoulders today
INCLINE PRESS
20/12
25/3x12
30/1x12
seated Sh press
20/3x10
Then went into a bunch of delt stuff lost track a bit
destroyer < feels funny saying that knowing my weight is only 5#s < EH no ego here.
2x30 5s
chest press cables
3x15
cable cross things
1x20 10
2x10 10
1x20 5
front raise into side 5s
1x20e.
swinging partial reps drop set
2x20 15s, 10r 12s,10r 10s, 10r 8s, 10/5s
bent arm raise 15s/10 10s/10
Felt a bit weird not doing more of a push/pull but my shoulders felt wrecked even with the light weight.
Nice work Up! Your gonna kill it on those leg days!!
Crazy how a light weight can make you burn eh?
Happy Thanksgiving this weekend
swinging destroyer? can you describe??