9-12 Shoulders
Y Raise on Back Raise x 6
Anti Shrug x 10
Shoulder Screw x 5
Neck Extension Isometric x 45 seconds
3 rounds
Side DB Raise x 10
Rear DB Raise x 10
Rear Delt DB Row x 10
Front Delt DB Row x 10
3 rounds (10s, 12s, 10s)
COC Grippers
1.5 x 6 reps
1 x 12 reps
.5 x 25 reps
Pretty tough gripper workout. Some of those reps weren’t all the way and I grabbed my wrist or the spring here and there. I did get all the 1.5 closes, and 11 legit reps with the #1, right handed. I’ll try the same workout next week and aim for higher quality.
4 Likes
9-13 Arms
Skullcrusher x 7
Nose Breaker x 7
Chin Nuts x 7
Narrow Reverse Curl x 6
Medium Reverse Curl x 6
Midline Hammer Curl x 8
Neutral Grip DB Bench x 25
3 rounds of extensions and curls (45/55/60) and 4 sets of DB Bench with the 20s.
Nice little arm workout.
Abs feel smashed after those deadlifts the other day.
3 Likes
9-14 Legs
1 Leg Reverse Hyper with ankle weight x 25
1 Leg Knee Raise with ankle weight x 25
Seated Calf (30s) x 25
4 rounds, 45 seconds rest
Step Ups x 9 x 6 sets with 30s
Pinch Grip, no index finger x two 5s x 30 seconds x 3 sets
Band Pulldown Abs (Light + Mini) x 1 minute
Reverse Lunge x 1 minute each
Sneakin’ in the beginning work for some pinch grip.
I did pulldown abs leaning against the power rack instead of just under it. Way better with my back against something. Even so, pulldown abs remain one of the least best ab moves.
4 Likes
9-17 Chest Deload
Incline DB Bench, neutral grip (25s) x 25
Wide Band Pulldowns (2 short mini bands) x 25
Cross Body Tricep Extension (40 band) x 25
4 rounds, 30 seconds rest
DB Fly (20s) x 1 minute x 2 sets
Pushups x 1 minute
Short and sweet.
3 Likes
9-18 Back, Deload
Chest Supported Row, rotate grip (20s) x 25
Seated Band Leg Curl (Light) x 25
Band Pull Thru (Light + double mini) x 25
4 rounds, 30 seconds rest
Chest Supported DB Shrugs (30) x 1 minute
Seated Band Row (Light + double mini) x 1 minute
2 times
9-19 Shoulders
Y-Raise on back raise bench x 8
Anti Shrug x 12
Lying Shoulder Screw x 10
Neck Extension Isometric x 1 minute
3 rounds
Seated Side DB Raise x 10
Seated Rear DB Raise x 10
Seated Rear DB Row x 10
Seated DB Front Raise x 11
3 rounds, 7/10/12
COC Grippers
#2 x 1
1.5 x 6
1 x 12
.5 x 25
4 hours until the football weekend kicks off.
2 Likes
9-21 Arms
Skull crusher to forehead x 7
To nose x 7
To chin x 7
Close Grip reverse curl x 7
Wider grip reverse curl x 7
Midline Hammer Curl x 7
3 rounds, 2 minutes between each tri-set. 45, 55, 65 pounds.
Poliquin said to use slightly different numbers of reps or slightly different tempos for the different lifts. I’ve been getting a little sick of that so I was just thinking about slow 21’s. Sometimes I didn’t get there.
I was brushing up on the clean grip for front squats and saw this Chinese lady saying to make a little diamond with your hands when you grip the bar. That way you don’t smash your wrists and forearms.
When I looked around, Starting Strength was all over it.
Anyway, I used that diamond style grip for tricep extensions today and it was great. More tris, less elbows and a nice, natural motion. Legit!
4 Likes
9-22 Legs, Deload
1 Leg Reverse Hyper (2 ankle weights) x 25
1 Leg Knee Raise (2 ankle weights) x 25
Seated Calf Raise (35s and 2 ankle weights) x 25
4 rounds, 30 seconds rest
Step Ups (20s) x 1 minute
Band Pulldown Abs (Light + mini) x 1 minute
Twice each
Pinch Grip
5s, no index finger, x 45 seconds x 3 holds
Alright! First 4 weeks in the books. Special fun method for assistance moves was Timed Sets, for the next 4 weeks it will be Tempos.
3 Likes
9-25 Chest
Close Pushup on Elevated Barbell (BW) x 25
Chest Supported Row, neutral grip (15s) x 25
Chest Supported Kickbacks (5s) x 25
4 rounds, 1:10 between rounds
Floor Press x 10
6 sets, bar up to 105
Fly, 3-3 tempo (12s) x 12
Side Lying Tricep Extension, 3-3 tempo (7s) x 10
Twice, 1:10 between rounds
Floor press was pain free today. I was getting a little pinch in my right shoulder whenever I did it last. Since then I’ve done a month of external rotations with the arm to the side
And external rotations with the arm in front. Then a month of lying shoulder screwing motion and DB bench against non-killer band tension. I. should keep those in the rotation.
3 Likes
9-26 Back
KB Swing x 25
Band Straight Arm Pulldown x 25
Reverse Lunge x 12
4 round, 1:05 between
Stiff Leg Dead x 8
5 sets up to 125
Landmine Row, 3-3 x 10
45 Degree Back Raise x 10
2 pairs, 1:05 between
Alright! Finally using some equipment! The poor back raise has been gathering dust since July. Landmine rows were cool too.
3 Likes
Just hope y’all are okay in all the flooding.
1 Like
We live right near the Watagua river, at the base of the mountains, very close to where the river empties into the reservoir. We had lots of water coming down, but thankfully it was emptying into the lake.
Unfortunately, if you go upriver and higher into the mountains, all the little towns are right on the river, with nowhere for the water to go except down main street.
My daughter had been visiting grandma and grandpa last week, so there was a brief time where we had no power or phones and the interstate was blocked in a couple places between here and there. That wasn’t a great feeling for a little while. I can’t imagine what some of these other people are going through right now.
3 Likes
That sounds scary as hell!
I have been seeing all the devastation online, absolutely heartbreaking.
Happy to hear your family is safe. Our thoughts and prayers are with everybody affected.
3 Likes
Crazy picture! Is this the past or the future?
Westside belt squats back in the 80’s. That footstool was their first box for squatting.
Dave Tate working on some kind of move.
9-30 Shoulders
Raises, slow tempo, blah blah blah. Slightly different than last month.
10-2 Arms
1 Arm Preacher Curl x 4, 3, 2, 1
California Press x 4, 3, 2, 1
3 pairs
Incline DB Curl x 3, 3, 2, 2, 1
DB Tricep Extension x 3, 3, 2, 2, 1
Low Rep, High Weight Drop Sets for an intense arm workout! You’re supposed to start with your 3 rep max weight for 2 reps, then drop the least weight possible and get 1 rep. Then do that again 2 or 3 more times.
This was week 1, so I was just trying to work up somewhere near a 3 RM so I could pick better weights for next time. And I was still feeling it.
It was like my brain was telling my biceps to contract 4 times as hard as necessary. Like it didn’t know the weight were getting lighter as the drops happened.
3 Likes
10-3 Legs
Trying different stuff to hit quads x 25
Lying Band Leg Curls x 25
Trying different Ab Stuff x 25
4 rounds, 1:05 rest
Heel Elevated Step Downs x 8 x 5 sets
Plate Pinch Grip x 2 fives, no index finger x 1 minute x 3
1 Leg RDL, 3-3 tempo x 10
2 Leg Raise off Bench, 3-3 tempo x 10
2 bendovers, 3 leg raises
Started a little shitty, finished up OK.
4 Likes
10-4 Chest
Elevated Barbell Pushup x 25
Chest Supported DB Row, rotate overhand to neutral (20) x 25
Tricep Kickback (7s) x 25
4 rounds, 50 seconds rest
Floor Press x 10 x 6 sets
from 55 up to 125, then a back off with 105.
Fly, 4-4 tempo (15s) x 11, 13
Side Lying Tricep Extension, 4-4 tempo (7s) x 10, 12
2 pairs, 50 seconds between
Solid
3 Likes
