Bug: THAT Guy

Training Training Logs
381

Best delt and trap day I’ve had in recent memory. They’ve been kinda 'meh" the past month or two, no particular reason why, just no exercise selection really seemed “right”. Delts aren’t a weak bodypart so I don’t stress about it too much, but not a good feeling. Today everything just clicked along nicely. Threw in some movements I hadn’t done in awhile and they were super.

Also, I finished my two and a half month project today, so maybe that, plus getting off work ‘early’ contributed to today’s success.

Warmup

Incline rear delt flies
15s x 50, 50

Seated smith press: just wanted to feel these out. No heavy pressing today.
135 x 15
185 x 15
225 x 12, 12

One-armed cable lateral raises: hard 1sec contraction at the top of each rep. These felt incredible.
35 x 12 LR, 12 LR, 12 LR, 12 LR

Meadows partial laterals: lateral delts were fried
80s x 25, 20, 19

Rear delt DESTRUCTION
60s x “going for 60, only got 45” drop 30s x 25 drop 15s x 10
15s x 40 + partials

Barbell shrugs w/ 1sec hold
225 x 12
315 x 12
405 x 10, 10, 10

Leg press calf raises: 3sec stretch, 1sec squeeze
3pps x 20
4pps x 15
5pps x 15, 12

Cool down. Whoop whoop. Arms tomorrow.

382

The meadows shoulders are awesome the heavy partials are just brutal. Nice session

383

Dixie: OH U NO IT

deat: lol, maybe compared to 130lbs 13 year olds, but next to you I’m an infant.

Jake: I swore by barbell rows as my bread and butta for a long time, and my back got thick, but that could be in spite of my training, not because of. If you like barbell rows and can feel them, I’d say they’re up there (plus there are many variations, grips, etc you can play with). Other row movements that you can go heavy and really squeeze that I like incclude t-bar rows (machine and old school, one and 2 armed), Meadows rows, DB rows (and all its variation. I’ve never kept in machine rows really as a staple because my university gym didn’t have any great plate-loaded machines I liked, but some of those are good. Cable rows can be good too, and have many variations. So basically I just listed every row variation out there. :slight_smile:

Oh, and I’d say rack pulls put some meat in the rhomboids and traps and erectors.

384

how does one program rack pulls for mass? and my split goes chest/shoulders/tris, back/bis, legs/traps/calves (squats and deads get rotated on this day), would I fit them on my leg day? since I’m hitting traps every leg day and either both conventional deads and SLDL on a deadlift day or just SLDL on a squat day.

385

[quote]fr0IVIan wrote:
how does one program rack pulls for mass? and my split goes chest/shoulders/tris, back/bis, legs/traps/calves (squats and deads get rotated on this day), would I fit them on my leg day? since I’m hitting traps every leg day and either both conventional deads and SLDL on a deadlift day or just SLDL on a squat day.[/quote]

No, man. Just don’t, especially if you’re doing deads, dumb dumb.

386

Sounds like pretty much everything I’m doing, so probably just a matter of time and food. I really want that thick mid-back/lower trap/mid trap look which I’m totally lacking right now.

80s for partials and 60s for rear delt destruction is stupid by the way, h8 u

387

Awesome, awesome arm workout. Went in dry with literally no idea what I wanted to do, and it turned out awesome.

Warmup

One-armed overhead cable extension: more like a warmup than an actual exercise, but basically take a low cable and do overhead extensions. Did these high reps, no rest between arms, 5 sets starting with 30, ending with a tough 14.

Rope pressdowns: 2 sets 20 reps ‘warmup’ / pump

Rope pressdowns / Decline EZ skulls (longhead focus)
70 x 14 / 60 x 12
80 x 12 / 60 x 10
90 x 12 / 60 x 10
90 x 10 / 60 x 10 – inb4 baby weights :wink:

Seated DB extension: now with a fulll pump, I REALLY felt these. Really made sure to get a good longhead stretch and contraction.
75 x 15
85 x 12
65 x 20

Cable kickback: 3 sets finisher, 12-14 reps. Tricep stretch.

Alternating DB hammers: nothing too fancy here. Controlled obvi.
15s x 12 LR
25s x 12 LR
30s x 10 LR
45s x 8 LR
–Work sets:
60s x 10 LR
70s x 8 LR
45s x 18 LR: Oof

Incline DB curls (arms together) / EZ drag curls: keep chest up, head back, and hands as supinated as possible on incline curls. This superset was BRUTAL. Fucking so pumped I couldn’t do full reps on the drag curls.
20s x 15 / 50 x 10 —> x4. Reps dropped a little each set, esp. on the drag curls.

Olympic barbell curls: 3 second negatives
95 x 9, 7, 6

Pulldown overhead curls finisher: 3 sets of 15~ with 50lbs. Bicep stretch.

Hanging leg raises
15lbs x 15, 15, 12, 12

Decline situps w/ plate on mah face
35 x 8, 8, 8

Done. Awesome. I’ve lifted 5 consecutive days but I feel really good, and if I still do tomorrow, I’m gonna go crush legs.

388

Strong leg day. Copied one of Evan’s more or less from a couple weeks back. Went conservative on the squat weight because I wanted to be explosive and keep rest down. Was wrecked by the end.

Thorough warmup

Seated calf raises: 3 sec stretch, 1 sec squeeze
45 x 15 warmup, 90 x 15 warmup
115 x 12
125 x 10
115 x 10
90 x 10, 10
45 x 15 top half ROM, 15 bottom half ROM. Intense calf stretch owwww.

Seated leg curls: utter brutality. Squatting was very difficult after this and calves… legs were shaking hard from the first set. Hard contraction, 45-60sec rest.
50 x 15
65 x 15
80 x 12
95 x 12, 12
80 x 15 drop 65 x 10 drop 50 x 25

Squats: tried to be as explosive as possible and keep rest low, around 60sec.
135 x 6
225 x 6
275 x 5, 5
295 x 5
315 x 5 x 5: Evan had done 335, so I went a little lighter. I could’ve gone a bit heavier, but these felt really good.
225 x 5 2sec pause

Barbell walking lunges: fucking brutal after squats / not having done them in ages. Need to keep them. Took nice big steps and went alll the way down.
80 x 12-14 steps per leg, 3 sets.

DB SLDLs: slow negative, hard contraction
75s x 10
85s x 10
105 x 10, 10.

2 quick sets of back extensions squeezing glutes and hams.

2 quick sets leg extensions x 20 reps for some quad bloodflow.

Cooldown, goodgirl/badgirl machine, stretch. Eat and chill tonight. Happy times.

389

god ur sessions r perfect

390

606×652 92.5 KB

Screen cap from a form check vid. Not PL depth but not a single fuck is being given. :slight_smile:

391

[quote]bugeishaAD wrote:
Screen cap from a form check vid. Not PL depth but not a single fuck is being given. :)[/quote]

You can gain from squats above parallel?!?

… :wink:

392

[quote]bugeishaAD wrote:
Screen cap from a form check vid. Not PL depth but not a single fuck is being given. :)[/quote]

What will it take for you to blow this up into a poster so I can hang it in my room.

Better yet, I will make wallpaper out of it.

393

[quote]bugeishaAD wrote:
Screen cap from a form check vid. Not PL depth but not a single fuck is being given. :)[/quote]

394

[quote]bugeishaAD wrote:
Screen cap from a form check vid. Not PL depth but not a single fuck is being given. :)[/quote]

395

jake – no you can’t. I deliberately want to keep my bird lets for the aesthetsex.

Blonde Jesus Cristo – PM me your addy. will trade for nudes of your wife OBO. Please respond.

Dixie – y u mad doe

Today was pretty a pretty epic chest session. I prob rarely go balls out during my chest sessions to save energy for arm work after, but today was a lot of fun. My buddy from work joined me (he’s a pretty athletic dude, lean, about 5’8" 175, benched 275 today for 1), and I made sure to get him sore for tomorrow. He took off after chest, and I continued with some pumptastic arm work. Haters advance towards me.

Warmup - was feeling extra tight today, even through all my bench warmup sets, especially in my shoulders and forearms. Hands were cramping too, strangely. Ghei.

Bench press: nothin too fancy. Control the negative
95 x 15
135 x 10
185 x 8
225 x 6
275 x 4
315 x 6+1: Strong set. It’s nice to have someone hold the bar while I set up; allows me to set up much tighter (thx Carlos). Was nice to do a forced rep too.

Low-incline bench press w/ 1sec stretch, 1sec squeeze: these srsly hurt so good.
75s x 10
90s x 10, 9

Vertical chest press machine: Slow negatives, no lockout. Dat TUT.
unknown weights x 25, 15, 10 + 3 forced negatives (That’s it Mista Yates!)

Pec deck
140 x 20
160 x 15 drop pushups x failure (around 10 with slow negatives, lol).

EZ reverse-grip pressdonws / Supinated DB curls (arms together)
45 x 30 / 17.5s x 18
60 x 20 / 17.5s x 15
80 x 15 / 17.5s x 15

High-incline OH EZ extensions / Alternating DB curls
60 x 20 / 35s x 10 LR
70 x 15 / 50s x 8 LR
80 x 12 / 55s x 8 LR

Rope pressdowns / One-armed DB hammers / OH rope extension
3 rounds through this thing. 10-15 / 10-12 / 12-15 as far as reps.

Stretch, cooldown. About an hour and a half of funsies. Crush a burrito now, some sleep, then back tomorrow.

396

gahd. 315 for repz. teach me oh chiseled one.

397

^ Indeed. Your chest sessions often explain the sessiness of your chest. I do love a training partner on chest day in particular, rarely happens though and my rotator cuffs hate me.

398

Aqua: Plz. I just think of your utter hugeness and it motivates me to move weight.

jake: lolz. Thanks bruh. A partner is definitely nice on chest day.

Today was brutal at the office… in the sense that I could NOT stay awake. I slept terribly last night, and it really showed. I had a moment where I debated going home and going to battle with my back another day, but no. I took some extra hemorage pre-workout, took my time getting loose, and it was game time. Plus, sexy girls were everywhere.

Thorough warmup

Deadstop “Guided” barbell rows: in the guided (read: stupid) cage thingy mabobber. Set the pins at a little below knee level, so not pulling from the floor.
95 x 10 - 1sec squeeze
135 x 10 - 1sec squeeze
185 x 8 - 1sec squeeze
225 x 8
245 x 8
275 x 6
185 x 10 - 1sec squeeze

Meadows rows: sooo money today. Got the positioning perfect.
+50 x 10 LR
+100 x 10 LR
+150 x 8 LR
+125 x 10 LR

Underhand pulldowns: stretch and squeeeeze
100 x 10
120 x 10
160 x 8
180 x 8 drop 90 x 8

Rack pulls: in that stupid guided cage again, but no other options. They felt not bad, but I prefer freeweight by far. My quads and hams are crazy sore so I didnt go heavy, just held each squeeze at the top of each rep.
225 x 5
315 x 5
405 x 5
455 x 5

Stretchers: FINISHERRR. 2 sets x 12, 1 set x 15.

Extensive calf work (dont think anyone cares about the particulars), 10 min stairstepper, and done. Good sesh. I am really pumped to sleep.

399

Slow day, figured I could take a long lunch and have go to town on delts. Went great.

Warmup

Incline rear delt flies: All I could think of while doing these was people like that dude Field in the Deadlift thread would think I’m an assclown wasting my time. Lolz.
15s x 45, 40 - Literally could not get to 50. The pump to was too much.

Seated smith shoulder press: last week I did 2 conservative sets with 225, so I put a little more weight on today.
95 x 12
135 x 10
185 x 10
225 x 8
245 x 8
275 x 6

Cable lateral raises: hard squeeze at the top of each. Love these. Low rest.
20 x 15 LR
30 x 12 LR
40 x 10 LR, 10 LR
20 x 25 LR

Meadows partial laterals / Top-half ROM laterals
80s x 20 / 10s x 10 — > 3x through. Raped.

Rear Delt Destruction: Shoulder were dunzo at this point, but I gave it a valiant effort. Kinda tough to strap up on these without a partner, so I did them strapless and my forearms probably gave out before my delts on the first leg.
55s x 40 partials drop 30s x 30 partials drop 12.5s x 10 Full ROM Squeezed

Barbell shrugs w/ 1-2sec squeeze: I’d like to make a note about these and point out the different between just holding the weight in the contracted postion (which is tough, don’t get me wrong), and actively SQUEEZING the ever-living shit out of the muscle for the duration of the contraction. Depending on laziness I sometimes do the former, but today I really went out of my way to emphasize the latter (inspired by the “omg shrugs r stupid” sentiment on the Bodybuilding forum), and MANNNN was it amazing. Best shrugs have felt in awhile. I also love the way super pumped traps look in a wifebeater in good lighter. :slight_smile:
135 x 20
225 x 15
315 x 10, 10, 10

Traps looking bulbous. Love it.

400

Very nice sessions. But remember, if your reps are above 10, it’s just cardio and not doing anything! TROLOL. I’ve still not even managed more then 33 reps for the first destroyer set, I’m going to have to go so light to get it my body is just not used to such crazy reps. I feel you on the traps thing too, that’s part of why I went super light and up to 6 count holds last sessions, because I feel like TUT and squeeze could be key with traps for me (and most who aren’t ronnie coleman)