DukeTheSlaya's Journey to Overhead Pressing Like a God

Training Training Logs
403

Did all those muscle groups magically get bigger from the phot you posted 2 weeks ago?

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404

Yes abnormal growth its quite remarkable

405

Sounds like you have more androgen receptors on one side of your body.

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406

I have no clue what that means

407

I was joking by the way about the abnormal growth

408

Chest/ shoulder/ triceps
Flat dumbell bench 5×10 22.5kg
Every time i dumbell bench whether it be incline or flat my delts fatigue before my chest does. Spat the dummy from there and didnt do any more chest

Standing dumbell shoulder press 4×5 20kg
Side lateral raise 3×15 4kg
Rear delt bent over raise 3×15 3kg
Front plate raise to overhead 10kg 4×5
Tricep pressdown 4×10 10 second pause at the bottom of the first rep for each set. 2/20

409

11:56 pm so i thought id better put in my nutrition before the day ends.
Breakfast 5 eggs on toast and 2 cups of milk
Lunch garbage can chilli and rice
Dinner garbage can chilli and rice
3 cups of milk
Snacks lots of chocolate throughout the day

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410

this is a little odd. Do you mean a ten second pause at peak contraction (like when you’re at full squeeze) or before you start the movement?

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411

Peak contraction , sorry i didn’t know how to explain it .

412

Went to the doctor today and apparently i have a slight curvature in my spine which would explain muscle imbalances in my back. I also have aomething wrong with my neck and traps its uneven on one side. Going to go to a physio and a chiropractor to see if anything can be done but since its only minor I can’t have an operation.

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413

Nearly died :astonished: so apparently front squatting and back squatting you cant use the same weight. I loaded up the smith machine and tried front squats, i did some light warm up sets then put on my back squat weight id normally use but apparently not. Lucky for me i can re rack it at any time .
Also front squats are a real leg killer walking out of the gym going down the stairs to my mums car i nearly fell😲
Legs
Warmup incline treadmill
Pull aparts
100 calf raises
Goblet squat 3×10 20kg
Smith machine front squat
1×90 attempt = FAIL = near death
4×5 70kg
Leg press 100 kg 3×10
Leg curl 4×10 10/20
Leg extension 3×10 12/20

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414

New exercise: Light warm-up and then maximum load :trophy:

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415

Wasn’t the smartest idea i admit. :laughing::laughing:

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416

G’day Duke. Good to see u sticking with it and taking the advice of these experienced lifters. It’s a long road of ups and downs but seeing your passion and enthusiasm makes me believe you are up for the challenges.

Just wondering why you don’t have dumbbell Lunges in your leg workouts. With your imbalances and lack of a barbell, Lunges are one of the next best leg builders. I find if I grab 2 20kgs and hold them up to my chest the DB’s don’t get in the way of my legs, it makes it tougher (better) for your core and balance and it’s a static hold for your biceps.

Win win win :smiley:

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417

Thanks for checking in @Irishman92 !
I usually alternate between goblet squats and lunges in my leg workouts . Depending on which one i feel like doing .
And thanks for the lunge advice that sounds like a core killer il try it😊

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418

Try incline smith machine press. I heard on here that it was even better than barbell incline for hypertrophy and gave it a try. I throw it in as assistance at the end of all my pressing workouts cuz of how good of a pump it gives

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419

Thanks lord humongous. I was thinking ditch dumbell bench for now because its basically a shoulder exercise for me

420

Nutrition :
Breakfast scrambled 4 eggs ×2 toast
2 cups of milk
Snack 1× ham and cheese croissant
Chips and gravy box (small)
Lunch garbage can chilli
Dinner steak and veggie and noodle stirfry and three cups of milk.
Disnt eat garbage can chilli for afternoon so had that dessert.

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421

I wasn’t saying ditch it. It’s good to still start the day with a free weight bench(either BB or DB) and use it as a strength exercise and just use the smith machine as assistance afterwards for hypertrophy. If you really want to feel the chest in the DB bench, do some light DB flyes to get a good pump in your chest and then hit the DB bench. Don’t actually tire yourself out with the flyes, use them to help you get a good MMC so you can feel the chest more when you bench. Once you figure out how to feel the chest working during pressing then shit goes down. Idk why, but what helps me feel the pecs when I bench is use a low incline and grip the dumbells just tight enough to keep them from falling out of my hands

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422

Woke up with killer leg doms gonna go for a walk today.