I had to really force it today, but my outdoor dynamic warm up only takes seven minutes and usually has me sweating. It’s worth it.
Will add a better warm up in, will be training legs later.
So going ahead with the side build, bit of a delay on building materials in the uk so will be a few weeks before its started. It wont be a huge space and some will be used as bike/shed stuff storage.
I think It will end up with 3.5 x2.5m for my gym stuff and the roof will be high enough to press overhead from standing, so not massive but it will be nice to have a designated space and also regain the conservatory space as a play room with out my weights in there. I have a commercial press machine in storage so hoping that will fit in too.
2 Likes
neutral grip chin up
8/8/8/8/10
wide t bar row
3x12
t bar rdl
3x12
fat man row
2x failure
curls
2xfailure
3 Likes
high incline db
10x10
Went with 20kg but the hard sets never came.
side lateral
25/15/10
10/15/25
front raise
100 reps
band pull apart
100 reps
upright row
100 reps
500reps… done high incline instead of shoulder press tonight to hit a bit of chest.
2 Likes
https://www.instagram.com/tv/CBisdrol88-/?igshid=1qbgc5wwvthwg
Some good stuff from JP here.
back extention
2x8 +20kg
t bar rdl
3x10
walking lunge
1x50
1 Like
chin up
Warm up BW x 6 20kgx3 25kgx2 30kg x1
Work set 35kg x 6
Back off set 20kg x 5 into +bw x5
db row
40kg x8 2 sets
bench 2 arm db row
20kg 2x12
drag curl
2x12
Bit of a heavier session tonight, going to focus a bit more on overall strength along side the shoulder specialisation.
3 Likes
low inline db press
40kg x 6 (I loose so many reps awkwardly getting the 1st)
30kg x 13
dips
+30kg x 9
20kg x 8
BW x7
flys
20kg x 8 2sets
pjr pull over
30kg 1x failure
Pressing with dumbells is starting to piss me off. I’ve been told I wont budge the stack on that commercial press, i cant wait to machine press.
What is bugging you with the DB press?
1 Like
It’s the jump from the 30s to the 40s, I can hit 20+ clean smooth reps with the 30s but it’s just the awkwardness of getting the 40s into position kills me off.
I just miss a heavy press! I want to focus on some heavier work, just getting locked in and pressing to failure.
1 Like
I had the same problem. 35 kgs was fine, but when I tried the 40s it wasn’t good at all. I think increasing shoulder strength and stability allowed me to put them into place without worries.
1 Like
I’m looking at getting some 35s but prices are still a joke atm. When I get the build done I will have that press machine will prob get a half cage/rack so will have more pressing options. The press machine can be used as a hack squat also.
This past week I tried a different approach to DB Incline. I stand and pick up the DBs, place them on my quads, slowly reach for the inclined seat rest with my rear, and once I’m aligned properly I let my rear fall into place while cleaning the DBs to my shoulders. I press into the first rep in one smoothish motion and use the momentum to help get past my sticking point.
I have the adjustable DBs with the threaded bars so I get jabbed a bit but it’s the most shoulder friendly start I’ve found.
I do a seated clean for OHP and that’s about to stall. I’m using the 70s now and I’m supposed to build up each week.
1 Like
shoulder press
10x10
side lat
25/15/10
10/15/25
front raise
100 reps
rear delt swings
100 reps
upright rows
100 reps
Seriously too hot for this shit today.
1 Like
chin up
Bw x6 20kgx3 25kgx2 30kgx1
Work set
35kgx6 knew I would not beat last time.
Back off 20kg x7 (2up) bw x 9 (4up)
6 reps over last session total on Chins, makes only equalling the top set feel better.
db row
40kg 2x10
bench 2 arm row
2x12
drag curl
2x12
2 Likes
low incline db press
40kg x 7 (1 up but reps felt better also)
30kg x 15 (2 up)
dips
32kg x7 (up weight when I get 8+ reps)
20kg x 10 (2up)
Bw x 13 (6 up)
fly
20kg 2x8
pjr
30kgx failure
1 Like
Got some new digital scales as my old manual ones broke, bear in mind I’ve been dropping a bit of weight, down 8-10 lbs…
The reading of my new scale shocked me to my core…
22% body fat…lol
Somatotype… slightly chubby
1 Like
I’m skinny fat guys please help.
shoulders
23kg 6x10 then 8/8/7/7. 90 reps
side lat
As other sessions
front raise
100 reps
rear delt swing
100 reps
2 Likes
No way you’re 22 my man
1 Like
