7-28- Shoulders and Back
Walked in, ready and raring. This week, i was starting with Back (since on days that have 2 muscle groups, i alternate which i start with).
The first exercise i kinda experimented with was a form of pendlay row, and supersetted it with actual Pendlay rows.
I have no idea what to call it, but it was kind of an upright Pendlay row with little movement, essentially just hitting the upper back from a different angle. So i supersetted that with actual pendlay rows (done to mid chest)-
15/95, 8/135, 8/185, 8/225, 8/275
HS Isolateral Row Machine (With Major pinch and hold at the bottom and great negative focus)- 8/180, 8/270, 8/360, 8/450.
Weighted Pullups- By this point, my back was pretty spent. The HS machine major negative focus took a huge toll on my lats, and that showed in my pullups- 8/BW, 8/ +25, 8/ +25, 8/ +45
Then moved on to delts. As usual, i began my delt workout with a major compound lift, with a slight variation.
Barbell Military press- Normally, i do these beginning at the top of the rack. The problem with that is A. Getting my arms back there is becoming more and more of a bitch, and B. You get a lot of momentum help and subtract that starting from a deadstop factor. So i began doing them from the Neck level rack in front of me. Now, it hit my numbers a little bit, as i was not quite able to hit 315+, but i have to say it felt a LOT better…err worse rather, since it took a greater toll on the delts lol-
15/95, 8/135, 8/185, 8/225, 8/275.
And i think i may do them like this from now on.
Kai raises (these are the incline Bench lateral raises with a slightly pinky up tilt, putting major focus on your lateral head) This is an exercise that will really knock the ego down a notch. - 8/25, 8/25, 8/30, 8/35
Behind the back Cable Laterals (also with a slight pinky elevation)- 8/20, 8/30, 8/40, 8/50
Bent over DB raises (Focus on the rear head. I do these with palms facing myself, thumbs touching at the beginning)- 8/25, 8/30, 8/35, 8/40
Barbell Shrugs- 15/135, 15/225, 15/315, 15/405
Unfortunately, i was unable to get to a second rear delt movement, since every machine i wouldve wanted was taken by every Douche bag in a sleeveless T. And after i had hit my barbell shrugs, i was the walking dead. My energy levels had bottomed out, and did not feel another Trap movement, so i called it there.
Mentality: Was a 3hr gym day today, so as i stated, my energy has reached 0. Walking into the gym however, i felt fine. Hyena and i were laughing hysterically as usual, quoting Family guy/Random movies and making fun of the monkeys surrounding us. We actually have a habit of creating names for Regulars that we see in the gym (IE Bitch Tits McGee, Chavo, Coolbeans, The Beeper, etc. We have a couple dozen nicknames under our belts, and in all honesty these people DESERVE it). Back to the story, i was basically wrecked at back, having had moved probably a little over a ton at that point. I sat down for my first set of Military press, and felt every inch of that movement. I wanted to call it right there…But, quite frankly, i wouldnt allow it. I sucked it up, took a big gulp of my Anaconda, and started throwing 45’s on the bar. To understand this, you have to take a look inside my head… you see, the gym to me isnt the precise measure of how strong you are, but rather, it’s how strong you CAN be, How far YOU can go. Its not so much a measure of muscle as it is a testament to YOU, YOURSELF, YOUR strength, YOUR Pride. I Push, daily. I up the weights, i up reps. I make it harder and harder. I PUSH to failure…and THAT is why i succeed…
