[quote]Evolv wrote:
^^^ I would say the chest supported rows might be a great consideration too Chobbs.
That and also face pulls (I do them twice a week). Anything to where you can focus on rotating your shoulders from front to back with scapular retention. Maybe the goal for you is to learn the whole “mind-muscle connection” if ye know what I’m saying. [/quote]
Thanks for the suggestions Trivivum but yes my MMC in my back is non existent.
I’ve felt terrible the last 2 days, just your normal head congestion, stuffed up nose, and body fatigue. Sleep has suffered, still gonna try and hit legs tonight.[/quote]
Face pulls are great suggestion, though make sure you’re doing them light enough to get the right muscles pulling. I’ve been doing them 3x a week as a warmup, plus hitting rear delts 3x a week. Recently switched back to doing BB rows and my mid back lights up the day after now.
If nothing else, the face pulls are a great prehab/rehab exercise but if you do them light enough and go for contraction you should start feeling your back from rows and such.
[quote]Evolv wrote:
^^^ I would say the chest supported rows might be a great consideration too Chobbs.
That and also face pulls (I do them twice a week). Anything to where you can focus on rotating your shoulders from front to back with scapular retention. Maybe the goal for you is to learn the whole “mind-muscle connection” if ye know what I’m saying. [/quote]
Thanks for the suggestions Trivivum but yes my MMC in my back is non existent.
I’ve felt terrible the last 2 days, just your normal head congestion, stuffed up nose, and body fatigue. Sleep has suffered, still gonna try and hit legs tonight.[/quote]
Face pulls are great suggestion, though make sure you’re doing them light enough to get the right muscles pulling. I’ve been doing them 3x a week as a warmup, plus hitting rear delts 3x a week. Recently switched back to doing BB rows and my mid back lights up the day after now.
If nothing else, the face pulls are a great prehab/rehab exercise but if you do them light enough and go for contraction you should start feeling your back from rows and such.[/quote]
1 sec peak contraction lights up my traps/mid back
[quote]chobbs wrote:
Lmao pat what’s a normal day look like?
Spidey, it’s only gonna be for one day :([/quote]
0700 1 cup oats, 3 cups whole milk, 1 scoop whey
0845 Plain bagel w/ strawberry cream cheese
1230 Sandwhich w/ turkey, bacon, ranch, crutons, lettuce, spinach tomatoes. 1 scoop whey. 1 shit choice aka oreos or cheetos
1430 1 top ramen instant lunch .6 oz 90/10 beef
1700 Tacos out the ass or chickten tenders always w/salad and veggies. fuck with me you know i got it
2100 1 cup oats, 3 cups whole milk, 1 scoop whey
Also I snack on whatevers around or what my girlfriends eating at any point throughout the day
#cleanbulk[/quote]
That’s not too bad…plus you’re keeping cost down by only eating 1 serving of meat but still getting alot of protein in. It’s coming down towards the end of the school year…finances are getting low…might have to start getting my calories in by drinking Milwaukee’s Best
Week 4 Day 4
BARBELL ROWS…2 min
barx10
barx10
95x8
135x8
135x8
155x8
155x8
It was hard to get into position because my hammies were so sore from the SLDL.
SHRUGS…2 min
135x20
225x20
225x20
225x20…over/under
225x20…over/under
PULLDOWNS…2 min
70x10
95x10
105x10
105x10
115x10
Instead of doing 100 reps I just did 10x10
DB CURL 90 sec
2x10 with 35 lbs
2x10 with 30 lbs
2x10 with 25 lbs
INCLINE CURL…60 sec
4x10 with 20 lbs
LATERALS
3x20 with 15 lbs
-SS-
DECLINE CRUNCH
3x15
PULL APARTS
3x25
-SS-
Various abs
3x10
I was 202 this morning. I don’t know if it’s just the weight loss or doing shoulders 3x per week but my rear delts/upper back is improving and my side delts are capping off.
Highlights of the weekend
-Woke up at 201.6 on saturday morning so I didn’t have the cheat day
-I did have a refeed day today tho (lower fats, same protein, alot of carbs) because 1) I was hungover and didn’t wanna cook 2)no food
-NCAA tournament has been crazy to watch so far
Week 5 Day 1…best day I’ve had in a long time…moved onto the second phase on BBM just to switch it up
Bench…2-2:30 rest
Warmup: 135x5, 155x4, 175x3, 195x2, 215x1
Working: 225x1, 3x5 w/215 all paused, 3x5 with 190 all paused, 150x20
Incline…2 min
115x20
115x12
115x10
Dips…1 min…actually locked out all the way at the top and paused at the bottom…numbers definitely suffered
12, 7, 6, 4, 3 lolol
I know Leeman’s a little on the odd side but I thought what happened after he put on his straps was more impressive than the actual deadlift reps.[/quote]
Hell yes. That was impressive. He just threw that weight haha.
Week 5 Day 2
Squat
Warmup: 135x5, 155x4, 175x3, 195x2, 225x1
Working: 235x1 paused, 5x5 with 190 in 12:30 reps are getting faster, 225x1, 275x1 belted from now on, 300x1, 315x1
Dead
135x5
225x3
5x3 with 275 w/ 2:30 rest
I was upset these didn’t move faster but then I remembered I did quite a few extra reps. On my 5th set I destroyed my left leg on the bar, there’s legitimately no hair on my left shin, said a few words, then did 2 reps.
Paused SSB squats
5x5 with 155
Laterals
3x20 with 15
-SS-
Rollouts
Sprint the straight walk the curve for 4 laps…9 laps is a mile
then walk 2 laps
[quote]The_Jed wrote:
Is that Mono he’s listening to?[/quote]
I commented on that video, since I thought a lot of people might be wondering what George was listening to in the background.
That’s Samuel Barber’s Adagio for Strings. It is one of the saddest pieces of music around.
That combined with him saying “Heaven take me!” on the tenth rep (obviously in reference to wishing he had died in place of his baby brother) made for a pretty intense video…
[quote]The_Jed wrote:
Is that Mono he’s listening to?[/quote]
I commented on that video, since I thought a lot of people might be wondering what George was listening to in the background.
That’s Samuel Barber’s Adagio for Strings. It is one of the saddest pieces of music around.
That combined with him saying “Heaven take me!” on the tenth rep (obviously in reference to wishing he had died in place of his baby brother) made for a pretty intense video…[/quote]
I wish I could get that kind of catharsis from lifting.
[quote]The_Jed wrote:
I wish I could get that kind of catharsis from lifting.
[/quote]
Seriously… I hear about people using weights to “escape” or take out the stress and angst in their life, or trying to prove something to others or themselves. Shit man, I’m just trying to get stronger.
EliteFTS had an article a while back called 50 Shades of Iron that had some stuff sent in by readers I could NOT relate to. Maybe that’s why I suck :-/
