Bit of a mixture, legs have been burning!
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Howād this go for you? My experience was:
First move - 15 lbs x 10
Second move - 15 lbs x 0, 10 lbs x 6, 5 lbs x 4
Third move - 5 lbs x 10
You went much heavier than me then lol.
I knew it would get shitty quick so I went with my 3kg. That was probably too light for the 10 reps (I actually pushed to 15) of the first move but ended up being bang on for the others. The second one was hard work with out the break in tension you usually get with side lats.
I found myself wanting a 7.5 lb weight. I can make that happen with a lopsided dumbbell.
He said it moved from hardest to easiest strength curve but I disagree. Iām much stronger on the rear delt fly. I used that to pick my weight. I think 15 - 7.5 - 7.5 would be spot on for me.
Maybe it may suit you better to switch the order and try it backwards, see if that balances out the weights for you.
Do you have any wrist/ankle weights? Could add a lb or 2 to your weight that way maybe?
It felt pretty good though, made a nice change doing the raises at a different angle.
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shoulder warm up
Dislocation
Pull aparts
Rotations
pull up
+25kg 6/6/5 drop into
+20kg x 2 drop into
Bw x 4
bench row super ser
3 sets
Put a couple of plates under end of bench which gave me a bit more stretch
t bar row
30kg x 20
50kg x 10 x3 sets
fat man row
1x failure
plate shrug
20kg plate per hand x 1 failure
hammer curl too big a jump needed 17.5kgs
20kg 7/5/5
ez curl
25kg + bar 4 sec eccentric
15/11
curl giant set
2 runs
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Are you using adjustable dumbbells? If so, just load them unevenly to get your in between weights. It wonāt matter on hammer curls.
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My 3kg, 5kg 7.5kg, 15kg, 20kg, 30kg and 40kg are all set weight dumbells. I have a set of adjustable and some loose weights I can use to bridge the gaps so will use them next time.
I used the 20kg partly because I was too lazy to set up some 17s lol, but mainly because I thought I would still hit around 10 reps as I hit 18 reps with 15kg. Lost more reps than I expected.
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shoulder warm up
As with other sessions
dips
+10kg 5x10 reps
(nice accumulation of fatigue here, makes a change from the all out sets, last set was tough)
high inline
20kg rest pause dc style
20/8/6
cross body band raise from floor anchor
2x12
deep press up from parralets
2x10 shoulders got more of a stretch than chest but hey ho.
overhead extention/ band push down super)
2 runs each to failure
Iām fan boying again but Iām also doing this daily. With a make shift pad for now but Iām going to order one.
https://www.instagram.com/p/B-nHqelFwAJ/?igshid=1v9tw7lebj4kl
I wanted a wedge like in the above video but refuse to pay over Ā£20 for one, so made my own. Got the rough measurements from an ad for one and set about it. Made it a bit taller as that seemed to feel better.
Had some floor mats in the shed so used these with some double sided tape. Turn out pretty sweet.
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Perfect.
y raise
3x15
side lat
3x12 with pause at top. These were a killer with the pause, shoulders felt dead, thatās what I was aiming for! Made my 20kgs feel like 30s.
shoulder press
20kg 3x10
plate raise
1xfailure rest paused for a few extra reps
face pull
2x20
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Did the isometric then squat today, it was pretty horrible!
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Thatās pretty cool. 30 seconds is a long time!
Yeah it felt it! Was kinda awkward getting it right so the legs where exerting as much force as possible but even still the squats after felt like my quads had little to give especially out the hole.
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shoulder warm up
neutral grip pull up
+25kg 8/6/5
Bw x 7
https://www.instagram.com/p/B-9jg4JASel/?igshid=7zh32ekh96k2
bench row super set
3 sets
t bar row drop set
50kg x failure
40kg x failure
30kg x failure
20kg x failure
band row mechanical drop set
2 runs
band pull apart
1x 50
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hammer curl
20kg 8/7/5 stuck with the 20s and got 3 on last time
ez curl
25kg +bar. 20/12
curl giant set
2 runs
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