1-14 ME Upper
Side Lying Ex Rotation x 12
Side Lying Rear Delt x 12
Tricep Pushdown x 25
Cable Pulldown x 17
Seated Overhead Press from Pins
125 x 3
135 x 3
145 x 6
Chest Supported DB Row
35 x 12
DB Fly
25 x 14
3 pairs
Bamboo Bar
Tricep Extension x 12
Dicks Press x 12
EZ Curl Bar
Reverse Wrist Curl x 15
Reverse Curl x 15
4 rounds
Do you know what comes next?
Shoulda been a leg day, but my knee still sucks so I did the fun stuff.
1-17 DE Upper
Serratus Roll
Kettlebell Scap Move x 10
Cable Pulldown x 15
Band Tricep x 25
4 rounds
Slight Incline DB Bench, 3 Count Eccentric
45 x 3 reps x 9 sets
Chest Supported Incline DB Row
40 x 12
DB Fly
30 x 12
4 rounds
EZ Bar
Reverse Wrist Curl (45) x 12
Reverse Curl (45) x 12
Bamboo Bar
Skull Crusher (50) x 12
Close Grip Bench (90) x 12
3 times around
Morning workout. Dare I say, fun?
Ooof! Knees are always scary. It’s doing good though?
Yeah man, it’s alright. I just keep walking a little too far or trying to move something a little too heavy.
1-20 Lower
Hip Opener x 12
Hip Closer x 12
Band Resisted Hip Circle x 6 each way
3 rounds
Deadbug x 12
Side Plank with Hip Abduction x 6
3 pairs
Seated Upper Back GM with Chains x 15
Reverse Hyper x 20
3 pairs
Terminal Knee Extension x 15
Seated Band Leg Curl x 15
3 pairs
Nothing to see here.
1-21 ME Upper
Serratus Roll Up
Kettlebell Serratus Move x 12
Band Serratus Move x 12
Band Tricep Pushdown x 30
4 rounds
Close Grip Decline, 3 Count Eccentric
145 x 3
165 x 3
185 x 3
Cable Pulldown, Medium Neutral Grip x 12
Chest Supported DB Row x 12
DB Fly x 12
3 rounds
EZ Reverse Wrist Curl x 12
EZ Reverse Curl x 15
Bamboo Bar Tricep Extension x 10
Bamboo Bar Close Grip Bench x 10
3 rounds
So it’s been like…
Max Effort Stuff
Tricep - Slow Eccentric Close Grip decline Bench
Upper Chest/Shoulder - Pause Incline with Chains
Chest - DB bench for reps
Shoulders - Seated Overhead from Pins
Major Weakness
Serratus Anterior/Scap Protraction
2nd Weakness
Weak Elbows
I’ve been doing 2 serratus moves and then some arm stuff as assistance moves. It’s totally been working and I feel way strong through my chest (on DB bench and incline) and through my elbows/triceps (on close Grip Decline).
Shoulders haven’t been getting much work with assistance stuff, and I felt it on the overhead press. Instead of having strength to spare, I barely made my last weight on the press. So next week I’ll start to focus on my shoulders for awhile.
I’m kind of excited, last time I was getting down with the conjugate my shoulders felt terrible and I couldn’t figure out how to make them any stronger. It totally killed my progress and frustrated me. Now they’ve felt good for months and I (hope) I’ve learned enough to move forward.
Anyway, Stuff that’s been good so far
Serratus Wall Slide
1/2 Kneeling Landmine
Side Lying DB External Rotation
Future quick move to maintain as I change focus.
Band Sword Draw
1-24 Lower
1/2 Kneeling Hip Stuff
Band Resisted Hip Circle x 7
3 pairs
Dead-Bug PR!
Deadbug x 13
Side Plank/Abduction Thing x 6
3 pairs
Reverse Hyper x 15
Seated Upper Back GM vs Chains x 15
4 pairs
TKE x 20
Seated Band Leg Curl x20
3 pairs
4 sets of bent over rows
1-25 DE Upper
Low Trap Raise x 6
Band Sword Draw x 15
Band Pushdown x 25
Cable Pulldown x 15
4 rounds
Slight Incline DB Press
45 x 3 with 3 pauses during eccentric x 10 sets
Incline Chest Supported Row x 10
DB Fly x 15
3 pairs
KB Tricep Extension x 20
Barbell Close Grip Bench x 10
3 pairs
KB Reverse Wrist Curl x 12
EZ Bar Reverse Curl x 15
3 pairs
Neck and upper back were tight from the bent rows yesterday. I must have (still) been shrugging that right shoulder during the motion. Whack!
Once I got it loose everything was cool today.
From here everything gets Bench Press Specific for a month. DB presses will be on the flat bench, triceps will be close grip barbell bench, rows will be Chinese. Plus a few delt raises.
Then the moment of truth when I actually try to Bench Press and see if it went up any.
keep killing it Flats
1-27 Lower
Some junk to get ready
Standing Hip Flexor x 25
QL Sidebend on Backraise Machine x 6
3 pairs
Seated Band Leg Curl x 30
TKE x 30
3 pairs
KB Side To Side Lungey x 6
KB 1 Leg RDL x 6
3 ugly sets of each
Upper Back GM with Chains x 15
Reverse Hyper x 15
4 pairs
Nothin’ like a good Friday workout.
Can cardio Increase your muscle-gains?
Part 1 says a few weeks of cardio will increase the number of capillaries in your muscles. Then later, when you blast the weights your muscle get more blood flow, and as a result More Mass. Fascinating!
1-30 Upper Deload
Close Grip Pulldowns to Forehead x 25
Cable Chest Action x 25
Band Tricep Pushdown x 25
Battle Rope Delt Raising x 25
4 Rounds
Bamboo Bar Bench
100 x 10
Lever Pulldown
160 x 10
8 pairs
The gym was mostly empty so I pulled out the Battle Ropes, And used the cables. Just over 16 minutes for that stuff. Then GVT style bench/pulldowns x 10 reps for 30 minutes. I didn’t make it all 10 sets. It was still 45 minutes in the Cardio zone with some good muscle action.
Nice Pump! I’m as big as a house!
Hey, what’s up, buddy? Everything okay in here?
I been wondering the same thing
Ohhhhhh Flatssssss, where are ya bud?
You can’t escapeeeee usssss Flatsssss
COME BACK!!!
I just scrolled through the logs to find his, I was thinking the same thing. Realized I hadn’t seen him post for a minute.
Definately missing your updates in this log. Hoping all is well @FlatsFarmer
Bump on this one, hope all is well @FlatsFarmer
Hey, what’s up everybody, thanks for checking in!
Everything is OK, I just got a little busy with work and disgusted with training for awhile.
Things are more normal now, so I guess it’s time to get busy!
Yay Flats is back!!!
Rejoice!!! For The Flats has returned!!!
How’s the family Flats?
