What did those reps look like? I’m pretty sure 40, even 30 well executed rear delt raises with that much weight would be pretty impressive.
Have you tried lowering the weight and going slowly and controlled, squeezing every rep and trying to isolate the delts?
They were half reps because once I go past that I engage some other muscles. I got it from Meadows.
For the past few weeks I’ve been using 25s and doing full range of motion and doing everything I can to stop the eccentric phase. I’m doing the bent over version with DBs so the hardest part is when my arms are parallel to the ground.
Did these for a while, with a pause at the top of the movement. Was okay, but I much prefer reverse flyes machine.
Colossus - Legs heavy
A. Seated leg curl with 3 secs eccentric 1 x 8 with 55 kgs, 1 x 8 + 8 + 8 + 10 partials + 30 secs iso-hold with 60, 45, 30 kgs
B. Leg press machine 1 x 10, 1 x 10 + 6 + 8 + 10 with 150, 120, 90, 60 kgs
C. Leg extension set of death, 1 x 10, 1 x 10 + 10 + 10 + 10 partials + 10 secs iso-hold with 70, 50, 30 kgs
D. Lunges 1 x 61 with 10 kgs DBs
E. Banded RDL 1 x 8 with 140 kgs, 1 x 10 with 100 kgs
F. Leg press calves 3 x 10 + 10 partials with 120 kgs
So I looked at the session, and thought, no deadlift, no squat? This is going to be easy. But this was the most hardcore leg session I ever did.
First exercise was “easy”, could have used 5 kgs more weight. Great burn though.
But the leg press oh man. I think I went too hard, and probably should have used 140. I had to struggle very hard to keep my legs in the proper path and prevent them from caving.
I don’t know man, the drop set was a legit RPE 12: near-death experience. I could have gone home and be satisfied with my leg day. I was almost falling at every step afterwards. So I layed on the ground for a while, then walked around the gym. I took like 5 mins between exercises because I was floored.
The leg extension was easier of course, but still a torture. It’s sheer power of mind, who wanted to quit all the time. “no way I can do the drop”, “no way I can do the aprtials” “no way I can do the hold”, but I did, and oh boy my quads were on fire. Afterwards I was the Head minister of silly walks.
Did the lunges without a single sec of pause. Could have probably done a few more before falling down( which was the supposed goal) but my mind power was long gone.
Did an ego set on the RDLs (no warm-ups lolz) then dropped to 10 kgs and only focused on my glutes and hammies.
Well I have to skip one pump day, it’s going to be the legs for sure lol. I mean this was, I don’t know, ultra advanced levels of pain. And I think it pays off. Putting on my SBD knee sleeves was a workout of its own today. Perhaps I’ll buy these in Large next time!
https://www.instagram.com/p/CCtmVW2oQWK/?utm_source=ig_web_copy_link
Here’s the ego set. Figured: this is the last day on this program, klet’s get crazy. It was still infinitely easier than the previous shit
100% this.
Plus I failed to pull the safety lever at the end of the set and almost got crushed by the weight. What kind of leg press machine were you using? You’re stronger than me on basically everything but I used 120 more kgs than you did on this exercise lol, so we must have different machines.
FYI, it’s been two days and I can barely walk. You’re in for a fun weekend bro.
Precisely this one. Never had the pleasure to try a real leg press in my whole life. BUT this one is still much better than the one in my previous gym. At least I can have an amazing ROM. I put it all the way down. It is also a bit easier on the joints. Doesn’t feel too bad, the cables make it like if you’re pressing against bands a bit, you still have to flex hard at the top.
And yeah I have great quads soreness, which is rare for me
Those aren’t bad! I’ve sometimes run into one’s that don’t come with a lot of weight though but that’s easily amended by first doing leg extensions to failure as a pre-fatigue. What I do like about that leg press is I’ve yet seen someone fuck up their depth.
With the one that angles back towards you there’s three types of individuals. Those that do proper reps (rare). Those that go too deep, because they’ve been told knees to pits but that’s too much ROM for them and their back rounds. And finally, those that are ego lifting or afraid and don’t go deep enough.
Yeah perhaps I go a bit too low, but I have long legs so. I’ll record myself next time to assess that.
Of course I’ve seen the guys like too weeks ago, literally saying this was the second time they were doing legs, put max weight on this machine, then do quarter reps while pushing with their hands on their knees, then slamming it all down. Really angers me
Colossus - Pull pump
A. Seal rows 1 x 8, 1 x 8 + 7 + 10 with 32, 24, 18 kgs
B. Low cable rows with 2 secs hold 1 x 9, 1 x 10 with 70 kgs
C. DB shrugs 2 x 25 with 50 kgs DBs
D. Straight-arms pulldown 3 x 12 with 25 kgs
E. EZ bar Curls 1 x 10, 1 x 8 with 35 kgs
F. EZ bar reverse curls 1 x 12, 1 x 12 + 8 + 12 + 12 with 25, 20, 15 ,10 kgs
Good session, feeling super strong. Went heavier on the seal rows. Felt super strong and really perfect form on the rows.
My traps are actually super strong lol. Next week I have cheated shrugs for 4-6 reps. I’m aiming for 160 kgs no problem, even with the 2 secs pause at the top.
Was supposed to do DB pullovers but it bugged my shoulder. It’s probably how I strained it. I tend to go too low I think, stretch it too much. Especially when doing the banded variation. I should have asker someone, instead of doing the first rep from the floor. It was very hard, and with too much of a stretch.
Went home and guys are coming 1 h later than supposed for the BBQ. So I ate half a bag of chips with whey protein. Yep, I’m going in full garbage eating mode. That’s why dieting on monday will do me good. Right now I don’t really care about much things. Next saturday I have my friend’s 30th birthday and I didn’t asked my boss for a day off with everything that happened. It’s supposed to be asked 1 month prior. So i’m guessing I’ll pretend to be sick? That’s bad… I don’t like it, and moreover I was sanctionned just a week ago ahahah. But to fair, I don’t really care anymore. Pretty much any job would be better anyway
My sister made a scrapbook for my birthday. Dug up some interesting pics. And God damn I really have changed. I looked like a girly twig at 20. Makes things in perspective.
So be an adult and go to work.
You can go to a party, eat, drink, be merry, and still get to bed at a decent time.
Problem is the meal is to be at noon.
Yeah I did that the previous week
Are you saying the party is during work? That would be completely different.
Yeah exactly… I work from 11 am to 6pm. Party is from noon to… all night long lol
But yeah, you know… Being an adult, being responsible, earning my money. I’ve always done this. What others wanted. Just this tuesday I worked out of my contract on a holyday. Just like every sunday morning. And I never got a “thank you”. I was the best graded employee. Best employee of the month. Always folding myself in half for my bosses.
So what is being an adult? As time passes, I’m just saying, I don’t care anymore missing a day on a job on which I broke my fucking back for less than minimum wage, working on the weekends and holydays and doing a shitty job without compensation when absolutely everyone I know tells me I deserve sooooo much more.
I’m just there for 2 more months because I like the people and it will be a concenient student job for when I get back to school
When it comes to work (and being an adult), you just do the right thing. If you want to do something fun but you’re scheduled to work then you try to take off work. If they say no then you miss out or show up late.
I’m not sure about your job, but my absence at work can affect my co-workers. Calling in sick when I’m not can put more work on them. That’s selfish.
The other aspect of work and being an adult… don’t give them anything and take everything you can get. I don’t mean leave early or cheat your employer in any way. I mean take advantage of good opportunities and don’t give them your time for free. You don’t have to volunteer for every extra shift. You don’t have to go above and beyond. Employers will take advantage of that and never pay you back for it.
Do your job very well. Give it your all. But don’t give extra voluntarily.
Yeah I see. Part of my problem is that I’m too nice and that I never say no. My friends said that I should impose myself more. I have given too much of myself for a shitty job and shitty paid (not even 1000$).
But heh, I only have to endure it for 2 more months
I guess it’s easier to say no when you have a family at home who misses you. Employers can’t counter that without making it worth your while.
I don’t have a family depending on me and I have savings so of course I don’t have the same pressure
I wouldn’t call it pressure. It seems to work more like leverage.
“You want me to work my scheduled day off? My wife just told me she missed me yesterday because I’ve been at work all week. How can I do that to her?”
The answer is that if I work at least five hours then it counts as my 10 hour work day and I get a different day off later in the week. I come out ahead.
Pardon my rambling, I was very drunk. Usually I’m a merry drunk but yesterday I was angry. So that’s it for me. No more of this. Time to stop before I damage my health and becole a full blown alcoholoc like my father
Colossus - Chest pump
A. Machine chest press 1 x 10, 1 x 8 + 7 + 6 + 10 partials with 85, 65, 45 kgs
B. DB bench press with 1 sec pause at bottom 2 x 9 with 30 kgs
C. Stretch push-ups 2 x max
D. Lateral raises 2 x 10 + partials with 12 kgs
E. Destroyer set swings 60 + 30 + 10 with 10, 6, 4 kgs
F. Dual handle pushdowns 2 x 15 with 35 kgs
Nothing much to say here. Good workout, really great chest feelings, Shoulders as well.
The destroyer set was a true mental test. This this I managed the 100 reps, but with lighter weight. It was really, really challenging.
