Next it’s bands for band pull aparts
22 October 2020
Wasn’t really feeling it today. Sure, let’s blame the shitty sleep
Pullus 9, 5, 4, 4, 4
OHP 32.5 lbs
12 x 2 sets
8 x 1
Side laterals
15 lbs x 12 ss 5 lbs x 15; 4 rounds
Hip huggers 40 lbs 10 x 3 sets ss
KB swings 35 lbs 20s x 3 sets
Not sure if I’m doing the swings right. I’ll film it next time
1 Like
24 October 2020
Rows ss BP 40 lbs, 10 x 3 sets
Hammer ss regular curls
17.5 lbs x 12 + 5 lbs x 15, 3 sets
Wasn’t really in it mentally, forgot to AMRAP the last sets for rows and BP
28 October 2020
Walking lunges 35 lbs per hand, 10 steps per leg x 5
Can’t remember if I did 4 or 5 sets, so did an extra one to be sure. Dunno if I did 6 lol
Goblet Squat 35lbs
40 x 1
10 x 1
At rep 25, felt like I could get 50…then I just mentally gave up past 30…gotta keep pushing
RDLs 40 lbs, 10 x 3 sets
OHP 35 lbs, 10 x sets
Sidelaterals
15 lbs x 12 ss 5 lbs x 15, 5 sets
Hip huggers 40 lbs, 10 x 3
1 Like
2 November 2020
Pullups 10, 8, 5, 4, 4
Rows ss BP 40 lbs
10 reps + 12 reps, 3 sets
Hammer curls ss regular curls
20 lbs x 12 + 5 lbs x 15
4 November 2020
Walking Lunges 35 lbs
15 steps per leg, 3 sets
Goblet Squats 35 lbs
45 x 1
5 x 1
RDLs 35 lbs, 10 x 4 sets
How do u go from a set of 45 to a set of 5?
Just to complete 50 total reps lol
6 November 2020
Pull ups 10, 8, 5, 4, 4
OHP 32.5 lbs, 12 x 3 sets
Side laterals
15 lbs x 12 ss 5 lbs x 15, 5 sets
Hip huggers 40 lbs, 12 x 3
1 Like
7 November 2020
Rows ss BP 40 lbs
12 x 2
15 x 1
RDLs 40 lbs x 8 x 3 sets
Hammer ss Regular Curls
17.5 lbs x 12 + 5 lbs x 15, 3 sets
10 November 2020
Walking lunges 35 lbs, 15 steps per leg x 3 sets
Bulgarian Split Squats 35 lbs, 10 reps per leg x 3 sets
Held the DB on the opposite side
Had to hold on to something for these. I can’t seem to get the balance right
RDLs 35 lbs 10 x 3
Can’t really remember what I did lol
12 November 2020
Pullups 10, 8, 6, 5, 3
phone rang, so had to settle for three reps
OHP 35 lbs, 10 x 3 sets
Side laterals
15 lbs x 12 ss 5 lbs x 15
Hip huggers 42.5 lbs 10 x 3 sets
KB Swings 35 lbs, tabata-ish, just 6 20s rounds
@Voxel, now I’m curious to your username change. I was just a little shy to ask before, but seeing that you’re pretty vocal about it, I’ll send you an email lol. Do I send you an email on the one listed on your profile? Not sure if legit, lol
Legit, feel free to contact me through it. Not a very interesting story and not sure I’d consider myself “vocal”. 
1 Like
@theBird hey man, can I email you somewhere? thanks
22 November 2020
Pullups 10, 8, 5, 3, 4
OHP 35lbs 12, 10, 8
Side laterals
15 lbs x 12 ss 5 lbs x 15, 5 sets
Hip huggers 35 lbs, 12 x 3 sets
Bent over flyes 10 lbs, 12 x 3 sets
@flappinit, @Frank_C, any pointers for the bent over flyes?
4 Likes
I mean, you’re doing them in a manner that will hit your rear delts, but I’d slow down. Doesn’t have to be super slow, but you don’t have control of the weight over the whole movement and there’s a big loss of tension in many places.
That’s general advice with no personal bias. If you want the personal bias, then have a regular speed (still a bit slower) concentric, a pause in the fully contracted position for about 1 second, and then a 2-3 second eccentric. The pause can really help with the mind muscle connection, and the rear delts seem to respond really well to that pause, maybe because they’re difficult to isolate without hitting rhomboids and traps.
3 Likes
I’m going to give that a shot, I generally go pretty light and slow but haven’t ever tried a pause.
2 Likes
Ohh gotcha. Thanks! Yeah, I really felt that
this was lacking
Thank you!
2 Likes
A last little tip - if you’re REALLY having trouble with MMC, program a small pause about 3/4 of the way through the concentric as well - maybe half a second or less. The idea is to remove all momentum when the muscle is nearing full contraction, and so the last 1/4 of the movement is pure rear delts. Works well with side laterals as well. You can keep the pause at the top as well, too.
2 Likes
Ohh thanks for that. Interesting. I’ll try it sometime! The things you taught me about side delts before are working pretty well for now. Definitely some growth there, so thanks!
As @flappinit said, those reverse flys were too fast. I do mine two different ways.
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full ROM just like you except I try to resist the eccentric all the way down. I can use 25s for this and hit my traps and rhomboids first and finish with rear delts.
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partial ROM with a pronated grip and heavy DBs. I’ll use 40s and continue to control the eccentric. I think my ROM is about half of a full fly. I stop before my rhomboids and traps really kick in. I also like to choose a weight that won’t let me go any higher.
Here’s a shoulder finisher I recorded. It’s in fast forward due to the length and my reps are barely faster than yours! The rear delt flys (partials) are at the :30 mark.
1 Like