DeltaOne's Log

Training Training Logs
181

[quote]Alpha wrote:
How do you feel after ^^^ this workout? did the squeezes seem to make much of a difference for you?[/quote]

I didn’t train as hard as i wanted to since the gym was about to close, so I didn’t felt as tired as I usually do after some training. I did felt a difference with the squeeze, I did it in every rep, between the concentric and eccentric part of the movement and in the end of every set, it made the inside of my chest “burn” and pump like hell. I think it’s a good technique to activate and contract more muscle during a set.

Nice to see you posting here bro. Thanks for stopping by.

182

September 15, 2010: Shoulders, Triceps, Biceps

A1) Double DB Preacher Curl 132x8, 132x8, 132x8, 132x7
A2) Strict Curl 110x8, 110x8, 110x8, 110x8
A3) CrossBody DB Curl 100x8, 100x9, 100x8, 100x8

B1) Unilateral Overhead DB Extension 100x12, 100x10, 100x10
B2) “Pull Over” Skullcrusher 110x10, 132x8, 143x6
B3) Incline CGBP 154x12, 154x12, 165x8

C1) Wide Grip Upright Row 154x15, 154x15, 154x15
C2) Leaning DB Laterals 35x20, 35x20, 35x20
C3) Low Reverse Cable Cross 35x12, 35x12, 35x12

Then, my favorite:

  • Shrugs

220x20
260x20
300x15
360x12

183

[quote]Alpha wrote:
How do you feel after ^^^ this workout? did the squeezes seem to make much of a difference for you?[/quote]

Squeeze isn’t a word a man should use, don’t enable him Alpha.

184

What word can be more masculine that “squeezing” Power ? I squeeze myself everytime in the gym and it’s … wait… what ?

185

I’ll say something about squeezing but it’s not appropriate.

186

September 16, 2010: Legs

A1) Unilateral Leg Extensions 132x20, 132x20, 132x13, 132x10
A2) Front Squats 200x15, 200x15, 200x14, 200x11

B1) Unilateral Hack Squat 187x20, 187x20, 187x20
B2) Ham Haises BW+25x10, BW+25x10, BW+25x8

C1) Romanian Deadlifts 260x10, 320x8, 360x6
C2) Leg Curl 242x10, 242x8, 242x8

Then for Calves and abs:

  • Seated Calf Raises

154x15
176x15
200x12
220x8

  • Standing Smith Calf Raises

200x15
220x15
260x10
260x6

A1) Weighted Leg Raises 25x15, 25x15, 25x15
A2) Russian Twists 25x20, 25x20, 25x20
A3) Side Bends 45x15, 45x12, 45x12

187

My left tree trunk is smaller than my right tree trunk. That’s why I’m choosing to stick to unilateral and pre-exaustion exercices for quads right now.

188

[quote]DeltaOne wrote:
What word can be more masculine that “squeezing” Power ? I squeeze myself everytime in the gym and it’s … wait… what ?
[/quote]

Primary choices would include: crush, clutch, strangle and choke.

Secondary choices (only to be used in dire circumstances): compress and clasp.

189

I can’t go around saying that I crush, strangle and choke for 5 seconds at the end of every set, I would scare off the ladies, and I’m already too damn ugly. And by ladies I mean I’d scare off the fat 14 year old twilight teenagers that hang around the gym… and that’s not a bad idea…

You’re just jealous I can squeeze more than you. :stuck_out_tongue:

190

September 17, 2010: Back, Chest

  • Medium Grip Pulldowns

154x20
176x15
220x10

  • Facepulls

200x15
200x15
200x15

  • BB/Yates Row

240x12
260x10
260x8

  • Pendley Rows

154x12
154x12
154x12

  • Flat Bench

200x12
220x10
240x10
260x5

  • Cable Cross

110x10
110x10
110x10

  • DB Flys

55’sx12
55’sx12
55’sx12

  • DB Pullover

132x10
132x10
132x10

To finish I did stuff with an AB Wheel and went home

Notes:

  • I swear I tore something today. I started the warm-up today with pull ups and I started feeling a sharp pain in the middle of my left lat and in my traps, if it’s even possible to tore anything that area. That’s why todays pulling preety much sucked.

  • I was also planning to do weighted dips after the bench, but I didn’t due to the pain in my traps. Everytime I set up on the dip station, they’d burn and make me fell like I had a cramp inside my neck. Luckly it’ll just be something stupid and simple, and I’ll get to shrug tomorrow, if not, I’ll do it anyway with a light weight as a rehab, as I can’t imagine not deadlifting or shrugs due to trap injury.

191

September 18, 2010: Shoulders, Triceps

  • DB Press

110x15
132x12
132x12
132x12

  • Leaning DB Laterals

35x20
35x20
35x20

  • Machine Laterals

220x15
220x12
220x12

  • Rear Delt Cable Reverse Cross

25x12
25x12
25x12

  • “Pullover” Skullcrusher

110x12
132x8
154x6

  • Tate Press

100x12
100x12
100x12

  • Unilateral Overhead DB Extension

100x12
100x12
100x12

My shoulders are growing like never, I’ve widen out even more. Some friends of mine are commenting how I won’t fit in a door frame if I keep growing them. I’m sure this will be true once I deload my shoulders and start doing a back specialization, but that ain’t gonna happen until a few more weeks of this shoulder blast. I still don’t have that wicked shoulder look I want, but that’s probably because I need to drop bodyfat a bit.

I’m going for a run later today and maybe I’ll post some pics when I return.

192

[quote]DeltaOne wrote:
I’m going for a run later today and maybe I’ll post some pics when I return.
[/quote]

<3
Please do, I’m a sucker for broad shoulders.

193

[quote]Nikki9591 wrote:

[quote]DeltaOne wrote:
I’m going for a run later today and maybe I’ll post some pics when I return.
[/quote]

<3
Please do, I’m a sucker for broad shoulders.[/quote]

Sorry baby, my IPhone digicam has stopped working, I’ll post the pics later okay ?

Btw, my shoulders might not be as broad as expected. I think I was too excited when I wrote about it, I hope I don’t disappoint you :frowning:

194

I’m been depressed a lot in the latest days, there is a lot of crap happening in my life lately, so it’s getting difficult and difficult to find motivation to go to the gym, there were some days I thought about stopping, stop training, stop everything. But I always gather strenght from my idols, Arnold and people who inspire the hell out of me, so I punch a wall or something and I get my lazy ass out of bed or wherever I am, and go train. At times like this, I don’t even care if I’m gonna be able to add more muscle or anything, I’m just glad I have weight bigger than me in my hands and that I’m pushing and pulling more times than I wish I could. And no matter what shit people give me or what I have to endure, I know in the end I’m the strong one. It’s a trial by fire, you think you are gonna die, that you’re gonna injure yourself, but you survive it and you get bigger and bigger and stronger and stronger.

Oh look , I wrote a mini rant.

195

September 20, 2010: Shoulders

A1) Leaning DB Lateral Raise

45x12
45x12
45x12

A2) Reverse Cable Cross

25x12
25x12
25x12

B1) Machine Lateral Raise

220x20
220x15
220x16

B2) Rear Delt bent over Cable Fly

25x12
25x12
25x25

C1) DB Press

132x12
132x12
132x12

C2) Front Raise

55x20
55x20
55x20

C3) Shrugs

260x20
300x20
320x12

196

Well, I already like your shoulders in your avvie. Even if they’re .005 inches bigger, I’ll still notice and love them more.

Aww babe don’t stop training :frowning: Sometimes I feel the same way; I just want to quit training and TNation, then I force myself to the gym and realize how much I love this to just give it up and nothing else really matters.

I really don’t know how to cheer you up though…

197

[quote]Nikki9591 wrote:
Well, I already like your shoulders in your avvie. Even if they’re .005 inches bigger, I’ll still notice and love them more.

Aww babe don’t stop training :frowning: Sometimes I feel the same way; I just want to quit training and TNation, then I force myself to the gym and realize how much I love this to just give it up and nothing else really matters.

I really don’t know how to cheer you up though…
[/quote]

You cheer me up without doing anything :wink:

198

September 22, 2010: Biceps, Shoulder, Traps

I made tweak to the rear delt training, low cable reverse crosses weren’t that great compared to the high cable version. And someone managed to break the weight stack on the Lateral Raise Machine.

A1) Double DB Preacher Curl 132x8, 132x8, 132x8, 132x7
A2) Strict Curl 110x8, 110x8, 110x8, 110x8
A3) CrossBody DB Curl 100x8, 100x9, 100x8, 100x8

while resting from biceps giant set:

  • Ab Wheel BWx20, BWx20, BWx20, BWx20

B1) DB Lateral Raise 45x18, 45x16, 45x16
B2) Bent-Over Rear Delt 35x12, 35x12, 35x12

while resting from shoulder superset:

  • Cable Crunches 165x20, 165x20, 165x20

C1) Cable Lateral Raise 65x8, 65x8, 65x8
C2) Plate Raise 45x20, 45x20, 45x20
C3) Cable Reverse Cross 35x12, 35x12, 45x10

Then to finish:

  • DB Press

132x15
132x15
132x14

  • Shrugs

260x20
300x20
320x15
360x13

Notes:

While combining DB Laterals and Cable Laterals might seem stupid, in order to place more stress on my deltoids on the DB lat I have to keep my arm straight and raise with my pinky finger up, but I don’t go full ROM because then it gets easy to cheat and I fell that my traps get activated more than the deltoid , while in the Cable Lat I can bend my arm a bit and go full ROM, because it isolates the lateral head ( and a bit of the rear delt) and I fell it places more stress on it. That way I can do DB Lats for high reps while on a short ROM, and Cable lats with more weight with a full ROM.

Anyway, I just thought I should share some gym wisdom with anyone reading that wants broader shoulders.

199

Here’s what I’m talking about on DB Laterals. Look at 1:13.

200

Next week is the 6th and final week of my shoulder specialization program. It’s when I’ll allow my shoulders to rest and put them within maintance days and I’ll pump the hell out of my back, which by now, with all this frequency neglecting, is fat, ugly and lacking the power look. Although I’ll keep hammering my rear delt like crazy, I’ll probably have to hit shoulders again after I specialize my chest or arms. Since I’m talking about specialization, I’ll not do any specialization for my legs. They are my strong point and the fuckers won’t stop growing, I already have about 26-27 inches legs, but I maybe put more effort on my hamstring development.