Demigod before 35 (Aldebaran)

Training Training Logs
561

Colossus - Push Heavy

A. Sligh incline DB bench 1 x 8, 1 x 8 + 6 + 6 with 40, 30, 20 kgs DBs

B. Bench press 1 x 7, 1 x 6 with 90 kgs

C. Dips 2 x max

D. Decline DB flyes 1 x 15 with 12 kgs DBs

E. Rear delts destroyer sets 1 x 30 + 30 + 10 with 16, 10, 5 kgs DBs

F. Lateral raises 2 x 15 with 12 kgs DBs

G. Machine press 1 x 6 + 4 + 4 with 55, 40, 30 kgs

H. Triceps pullover and press 1 x 10, 1 x 8 with 40 kgs

I. Dual handle pushdown 1 x 15, 1 x 18 with ??? kgs

Good session, despite the fact that I was still very drunk the day before. Hmmmmm.

Satisfied with the DB press. Went easier on the bench. On the first set I used my usual set up but the big arch and super tightness strained my lower back again. Second set, was looser but I felt less strong, so I don’t know.

The destroyer set well… 16 kgs was way too heavy. Anyway. I mean I’m 100% convinced on doing more rear-delts work, doing it first, and not being afraid of high reps. This is amazing.

Went easier on the raises, and did some machine press not to bugger my rotator cuff. Was really clueless about what weight to use though.

Really like the pullover and press, nice combination of stretch and feeling. Used a different pulley for the pushdowns and it felt so much better, smoother

Did some rotator cuff work afterwards and I think I found the plane that has a problem. I’ll hammer it with low weight and high frequency

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Not looking too bad but I’ve gained back a solid kg with all the recent BS. And well I think I won’t recover and start having more issues if I keep going anyway

7 Likes
562

Shoulders looking like cannons brother, way to go!

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563

Meaning a lot coming from you lol

No secret here. They were a weak point when I started 5 - 6 years ago. Always put more the emphasis on them and voilà.

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564

Just dropped by your log - agree with kleinhound, shoulders are insane! Looks sick bro.

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565

Well thanks guys! Stop it or I’ll end up having confidence in me ahahah

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566

Your socks don’t match that outfit, and what is up with the color of that towel?

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567

I used to have a Winnie the Pooh towel ahah. Nobody steals it that way.

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568

Fucking Jacked. Bodyweight? Waist? Going for most improved next year T-ransformation?

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569

Ah if we could be pumped all the time! Waist is 30" / 76 cm right now, bodyweight around 84 kgs.

I intend to keep progressing before Jan the 1st ahahah

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570

How tall are you mate?

571

1,85m / 6’1"

572

Man, we’re about the same height and weight but you carry it much better.

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573

Is that his? I assumed he’d pushed a granny off the bench so he could take his selfie.

But yeah, you’re looking swole dude. I guess there’ll be more shoulder work for me in the future then.

2 Likes
574

Is this just drop sets to failure or some other secret exercise?

575

They’re rear delt raises done for extremely high reps (the article I read when I first tried them had sets of 35), with a weight that’s too heavy to do strict. @samul put a video of them in his log in the last few days.

I’d forgotten about them, but may well bring them back out when I have an incline bench to use.

2 Likes
576

60 swings (partial reps with heavy weight), followed by 30 swings with a lighter weight, and then 10 reps with an even lighter weight.

It’s nicer to say it this way than “100 reps with a weight you’d normally get 20 with.”

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577

Gross. I’ve been getting sick of my sets of 15 reps.

3 Likes
578

@dagill2 @mr.v3lv3t thanks guys…

@Frank_C I used to loathe rear delt work. Annoying flyes with the DBs, not much feeling in the right muscles… But honestly in this program I just love it. I think high reps are really good for this

3 Likes
579

Second what @aldebaran said. You find yourself doing lots of sets of 20, 30, and even 40 for delts. It hurts in such a good way. I love it.

580

I was doing 30-40 reps with 45 lb DBs and it actually started to ache at the back of my shoulder so I dropped the weight and changed my approach. It worked well until the pain crept in. I feared I was overtaxing my rotator cuff muscles and I don’t need that.