I have been pretty drowsy all day, didn’t really feel like lifting but I knew I needed to hit my military press since I didn’t do it last week.
Military Press
85x5
95x5
105x10
DB Press
25’sx20
35’sx17
Side Laterals
3x10-15
Short and sweet.
I must have had an off day because 2 weeks ago I got 115 for 10 reps on my military press.
Week II
Workout 3: Delts & Calves
Chest-supported Seated DB press
40²x10
55²x4
45²x8
Single-arm DB lateral raises
20x10,10
Front raise
20x10,10
Incline Bent-over DB laterals
20²x10,10
DB shrugs
75²x12,12
DC style Donkey calf raises
135x12
Delts and calves tonight.
C_C, I did the seated DB presses as you described in another thread, . I’m curious as to why my strength dropped so much. I barely got the 4 reps with 55.
Today went strangely. I had an exam that threw off my eating but this whole week has been strange. I got extremely hungry (like painfully) after rack chins but I pressed on.
Wednesday - Back
Rack chins
bw x 10 (right shoulder felt kinda funny)
bw x 10 (eased up a bit, stretched more)
20lbs x 10
50lbs x 18 + 10 + 6 RP
Lat pulldowns
150lbs x 10
175lbs x 10
210lbs x 20ish + 11 + 7 (need to go heavier jesus)
I was getting really run down at this point, but there was NO way I wasn’t gonna do rack deads.
Rack deads + shrug
315lbs x 10
405lbs x 10
(GET CRAZY)
545lbs x 10 (wtf, it wasn’t even hard)
My buddy who’s a bodybuilder thought I was bouncing it a bit too much so I might lower the weight next week back down to 5 plates and control the descent a bit more and do more of a touch-and-go.
Bent-over rows
245lbs x 10
275lbs x 12 (good form)
225lbs x 10 super strict
I decided to call it a day. My body is begging me to recover I think ha.
CC, I’m not sure if In-Humans are going to hurt my chest. I guess I’ll find out tomorrow. Probably so unfortunately.
I had no idea that there was any pain until I started pressing yesterday, so it just popped out of no where as far as I can tell. Maybe I strained it on a rep of the inhumans last week (if it got a little low on me) or militaries. we’ll see tomorrow.
BACK
Neutral Chins…11…7…6…5 reps
Deadlifts 3/6…120kg (testing knee)
Assisted chins 3/15…33kg…failed last set
1 arm shrugs 3/12…26kg
Good workout overall. Knee felt solidduring the deads. Physio’s still don’t know the problem.
Still keeping chins first in the workout to focus on them. Tough to keep bicep dominance down.
Good work brothers
OMC
Today’s Back
Wide-grip Lat Pulldown:
230x10, 6, 4 RP
*Good stretch at the top of every rep, felt great. No lower back swing.
Seated V-grip Cable Row:
250x10, 5, 3 RP
*Good stretch on every rep, very limited/no lower back swing.
This was awesome, I remember previously repping the entire stack on the cable rows but using a decent amount of lower back swing, today was done strict and with good stretch between reps and repped the entire stack.
Yates Row (overhand grip):
315x7
275x13
*Yates did them underhand but I didn’t really like the way they felt underhand so I did them overhand. I did use a 1second hold at the top position though…which definitely makes them harder. lol
Ended with 60seconds wide grip hang stretch while flaring the lats, this is agony every time. Followed by 30 seconds per side doorknob stretch.
havent posted in a while guys, i’ve been in calgary untill just recently. And im unfortunatley unable to workout again untill further notice from my doctor due to internal infections, but at least now I know why I felt like crap.
[quote]Qaash wrote:
Week II
Workout 3: Delts & Calves
Chest-supported Seated DB press
40²x10
55²x4
45²x8
Single-arm DB lateral raises
20x10,10
Front raise
20x10,10
Incline Bent-over DB laterals
20²x10,10
DB shrugs
75²x12,12
DC style Donkey calf raises
135x12
Delts and calves tonight.
C_C, I did the seated DB presses as you described in another thread, . I’m curious as to why my strength dropped so much. I barely got the 4 reps with 55.[/quote]
How much do you normally get?
It’s normal to do about 60 percent of your regular db ohp weight on those.
This movement is pretty nice, especially for guys who are doing 120+ for overhead presses and have no spotter… Getting the DB’s into position is quite possible but still unnecessary danger/waste of energy… Also in case your gym doesn’t have heavy db’s…
As long as you progress on them, don’t worry. Though it might be a bit early for you to switch to those.
Btw, are your weights Kg’s or Lbs?
[quote]josh86 wrote:
Today’s Back
Wide-grip Lat Pulldown:
230x10, 6, 4 RP
*Good stretch at the top of every rep, felt great. No lower back swing.
Seated V-grip Cable Row:
250x10, 5, 3 RP
*Good stretch on every rep, very limited/no lower back swing.
This was awesome, I remember previously repping the entire stack on the cable rows but using a decent amount of lower back swing, today was done strict and with good stretch between reps and repped the entire stack.
Yates Row (overhand grip):
315x7
275x13
*Yates did them underhand but I didn’t really like the way they felt underhand so I did them overhand. I did use a 1second hold at the top position though…which definitely makes them harder. lol
Ended with 60seconds wide grip hang stretch while flaring the lats, this is agony every time. Followed by 30 seconds per side doorknob stretch.[/quote]
Looks like a great session!
I actually forgot to give you my usual underhand-grip-warning but you got it right yourself, so 
[quote]Cephalic_Carnage wrote:
Qaash wrote:
Week II
Workout 3: Delts & Calves
Chest-supported Seated DB press
40²x10
55²x4
45²x8
Single-arm DB lateral raises
20x10,10
Front raise
20x10,10
Incline Bent-over DB laterals
20²x10,10
DB shrugs
75²x12,12
DC style Donkey calf raises
135x12
Delts and calves tonight.
C_C, I did the seated DB presses as you described in another thread, . I’m curious as to why my strength dropped so much. I barely got the 4 reps with 55.
How much do you normally get?
It’s normal to do about 60 percent of your regular db ohp weight on those.
This movement is pretty nice, especially for guys who are doing 120+ for overhead presses and have no spotter… Getting the DB’s into position is quite possible but still unnecessary danger/waste of energy… Also in case your gym doesn’t have heavy db’s…
As long as you progress on them, don’t worry. Though it might be a bit early for you to switch to those.
Btw, are your weights Kg’s or Lbs? [/quote]
Lbs, I am across the pond after all ;-). I’ve been able to press 70’s but getting these weights into position is difficult more often than not.
I tried it once I read your description with 20lb DB’s and found that I really felt it in my delts at the time and nowhere else. So if 20’s could do that why not add it, right?
[quote]bugeishaAD wrote:
Today went strangely. I had an exam that threw off my eating but this whole week has been strange. I got extremely hungry (like painfully) after rack chins but I pressed on.
Wednesday - Back
Rack chins
bw x 10 (right shoulder felt kinda funny)
bw x 10 (eased up a bit, stretched more)
20lbs x 10
50lbs x 18 + 10 + 6 RP
Lat pulldowns
150lbs x 10
175lbs x 10
210lbs x 20ish + 11 + 7 (need to go heavier jesus)
I was getting really run down at this point, but there was NO way I wasn’t gonna do rack deads.
Rack deads + shrug
315lbs x 10
405lbs x 10
(GET CRAZY)
545lbs x 10 (wtf, it wasn’t even hard)
My buddy who’s a bodybuilder thought I was bouncing it a bit too much so I might lower the weight next week back down to 5 plates and control the descent a bit more and do more of a touch-and-go.
Bent-over rows
245lbs x 10
275lbs x 12 (good form)
225lbs x 10 super strict
I decided to call it a day. My body is begging me to recover I think ha.
CC, I’m not sure if In-Humans are going to hurt my chest. I guess I’ll find out tomorrow. Probably so unfortunately.
I had no idea that there was any pain until I started pressing yesterday, so it just popped out of no where as far as I can tell. Maybe I strained it on a rep of the inhumans last week (if it got a little low on me) or militaries. we’ll see tomorrow.[/quote]
Mh, just make sure to stop the presses on the first sign of trouble…
Lat pulldowns 15-30 RP is probably not a bad idea, especially since you do 2 backwidth and 2 backthickness exercises… 12-20RP at the lowest in that case imo.
That weird feeling in your shoulder went away (on rack chins) ?
[quote]Qaash wrote:
Cephalic_Carnage wrote:
Qaash wrote:
Week II
Workout 3: Delts & Calves
Chest-supported Seated DB press
40²x10
55²x4
45²x8
Single-arm DB lateral raises
20x10,10
Front raise
20x10,10
Incline Bent-over DB laterals
20²x10,10
DB shrugs
75²x12,12
DC style Donkey calf raises
135x12
Delts and calves tonight.
C_C, I did the seated DB presses as you described in another thread, . I’m curious as to why my strength dropped so much. I barely got the 4 reps with 55.
How much do you normally get?
It’s normal to do about 60 percent of your regular db ohp weight on those.
This movement is pretty nice, especially for guys who are doing 120+ for overhead presses and have no spotter… Getting the DB’s into position is quite possible but still unnecessary danger/waste of energy… Also in case your gym doesn’t have heavy db’s…
As long as you progress on them, don’t worry. Though it might be a bit early for you to switch to those.
Btw, are your weights Kg’s or Lbs?
Lbs, I am across the pond after all ;-). I’ve been able to press 70’s but getting these weights into position is difficult more often than not.
I tried it once I read your description with 20lb DB’s and found that I really felt it in my delts at the time and nowhere else. So if 20’s could do that why not add it, right?[/quote]
Just use the 45’s next time (or so, whatever you think will get you enough reps) and build up from there…
If you find progression too hard, either use higher reps or switch that move out for Seated Smith High Inclines (“militaries”… Not really
or some such. ala Rühl (though I wouldn’t use his über-wide grip or McGrath…
[quote]Cephalic_Carnage wrote:
Lbs, I am across the pond after all ;-). I’ve been able to press 70’s but getting these weights into position is difficult more often than not.
I tried it once I read your description with 20lb DB’s and found that I really felt it in my delts at the time and nowhere else. So if 20’s could do that why not add it, right?
Just use the 45’s next time (or so, whatever you think will get you enough reps) and build up from there…
If you find progression too hard, either use higher reps or switch that move out for Seated Smith High Inclines (“militaries”… Not really
or some such. ala Rühl (though I wouldn’t use his über-wide grip or McGrath…
[/quote]
I usually use a grip that’s just short of a snatch grip, keeps the the shoulders working more IMOP. Nowadays everything I do is based on keeping the target muscle working and nothing else. If I don’t feel it, the exercise is dropped or technique adjusted until I do. BB benches used to suck because I could never feel it in my chest but once I went with a wider grip on the bar, I only felt it in my chest.
[quote]Cephalic_Carnage wrote:
josh86 wrote:
Today’s Back
Wide-grip Lat Pulldown:
230x10, 6, 4 RP
*Good stretch at the top of every rep, felt great. No lower back swing.
Seated V-grip Cable Row:
250x10, 5, 3 RP
*Good stretch on every rep, very limited/no lower back swing.
This was awesome, I remember previously repping the entire stack on the cable rows but using a decent amount of lower back swing, today was done strict and with good stretch between reps and repped the entire stack.
Yates Row (overhand grip):
315x7
275x13
*Yates did them underhand but I didn’t really like the way they felt underhand so I did them overhand. I did use a 1second hold at the top position though…which definitely makes them harder. lol
Ended with 60seconds wide grip hang stretch while flaring the lats, this is agony every time. Followed by 30 seconds per side doorknob stretch.
Looks like a great session!
I actually forgot to give you my usual underhand-grip-warning but you got it right yourself, so
[/quote]
Yeah I read something about the underhand grip being more likely to cause a bicep tear, and I just plain don’t like the feel of it anyway. So that works out for me lol
[quote]josh86 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Today’s Back
Wide-grip Lat Pulldown:
230x10, 6, 4 RP
*Good stretch at the top of every rep, felt great. No lower back swing.
Seated V-grip Cable Row:
250x10, 5, 3 RP
*Good stretch on every rep, very limited/no lower back swing.
This was awesome, I remember previously repping the entire stack on the cable rows but using a decent amount of lower back swing, today was done strict and with good stretch between reps and repped the entire stack.
Yates Row (overhand grip):
315x7
275x13
*Yates did them underhand but I didn’t really like the way they felt underhand so I did them overhand. I did use a 1second hold at the top position though…which definitely makes them harder. lol
Ended with 60seconds wide grip hang stretch while flaring the lats, this is agony every time. Followed by 30 seconds per side doorknob stretch.
Looks like a great session!
I actually forgot to give you my usual underhand-grip-warning but you got it right yourself, so
Yeah I read something about the underhand grip being more likely to cause a bicep tear, and I just plain don’t like the feel of it anyway. So that works out for me lol
[/quote]
Well, the only reason for it to cause a bicep tear is if you fall out of groove on the exercise (suddenly use your lower back too much etc, basically when you get into a semi-curl position… Bis aren’t made for such poundages. Same thing on the deadlift with a mixed grip, if the bar catches on your pants or you lean back too far and the strain is suddenly on the bis, SNAP and that’s all she wrote. You would be fine as long as form stays PERFECT, but c’mon… We all know that heavy rows or max-effort deadlifts aren’t always done quite the way they should be.)
Anyway, I’m looking forward to seeing some big improvements in your back in a couple of months.
[quote]Cephalic_Carnage wrote:
Mh, just make sure to stop the presses on the first sign of trouble…
Lat pulldowns 15-30 RP is probably not a bad idea, especially since you do 2 backwidth and 2 backthickness exercises… 12-20RP at the lowest in that case imo.
That weird feeling in your shoulder went away (on rack chins) ? [/quote]
Alright, sounds good. I think I’ll add 20lbs to lat pulldowns next week which will probably put me in the 15-20RP range.
And yeah, the feeling went away. Something was just super tight I think and since right now I’m super sensitive to any pain, well, I was being careful.
And normally I do another exercise after the bent-over rows (usually Kroc rows), but I gave myself a break this week. just FYI.
Josh youre a piece of shit.
[quote]bugeishaAD wrote:
Cephalic_Carnage wrote:
Mh, just make sure to stop the presses on the first sign of trouble…
Lat pulldowns 15-30 RP is probably not a bad idea, especially since you do 2 backwidth and 2 backthickness exercises… 12-20RP at the lowest in that case imo.
That weird feeling in your shoulder went away (on rack chins) ?
Alright, sounds good. I think I’ll add 20lbs to lat pulldowns next week which will probably put me in the 15-20RP range.
And yeah, the feeling went away. Something was just super tight I think and since right now I’m super sensitive to any pain, well, I was being careful.
And normally I do another exercise after the bent-over rows (usually Kroc rows), but I gave myself a break this week. just FYI.
Josh youre a piece of shit.
[/quote]
Mh. Maybe ditch the 5th exercises for a while and concentrate on improving the four you’re doing now through bigger jumps in weight/adding weight more often? Or add in face-pulls for shoulder/'cuff health (never a bad idea).
At least that’s what I’d do. (ok, so I wouldn’t do 2 backwidth exercises because my lats are shot after one max set/rp set of half-reps or one-onehalf reps on Rack chins or BTN pulldowns
You guys are putting up some nice numbers here btw… Now you only need to… double those numbers and you’re set ;D (ok, so doubling your rack deads will be kinda difficult, but you get the idea
Let’s hope your chest will hold up on arm’s day… Chest is in a lot of tri-stuff, from presses to pjr’s (somewhat)…
Also, you want to send me your routine again (mainly chest day, because I’m trying to figure out if we can’t cut your volume here or there so that your injury-risk goes down a little/ so that your chest can heal properly)
[quote]bugeishaAD wrote:
Cephalic_Carnage wrote:
Mh, just make sure to stop the presses on the first sign of trouble…
Lat pulldowns 15-30 RP is probably not a bad idea, especially since you do 2 backwidth and 2 backthickness exercises… 12-20RP at the lowest in that case imo.
That weird feeling in your shoulder went away (on rack chins) ?
Alright, sounds good. I think I’ll add 20lbs to lat pulldowns next week which will probably put me in the 15-20RP range.
And yeah, the feeling went away. Something was just super tight I think and since right now I’m super sensitive to any pain, well, I was being careful.
And normally I do another exercise after the bent-over rows (usually Kroc rows), but I gave myself a break this week. just FYI.
Josh youre a piece of shit.
[/quote]
This actually made me laugh out loud…because I have NO idea what I did this time to be called a piece of shit. lol
Hahahahah josh, you are just making the rest of us look bad. 
keep it up you fuckface. I don’t wanna have to kick your ass when we have a BOI gathering.
And Ceph, PM coming your way.
[quote]bugeishaAD wrote:
Hahahahah josh, you are just making the rest of us look bad. keep it up you fuckface. I don’t wanna have to kick your ass when we have a BOI gathering.
And Ceph, PM coming your way.[/quote]
Lol, but by the time we have a gathering I will probably be like 30lbs heavier than you. I’m just saying…lol just playing man.
Well probably so considering I’m going to diet from December - February. Sad. You’ll be like 240 and I’ll be like 200.
…shit that sucks.