Pause each rep completely. Fast explosive off of bottom to lockout. the weights should make a “ratchet” sound on top because of the speed.
Actually before shoulders – will serve as a good warmup.
You want alternate the dbell presses 1 workout flat next workout incline. Just remember go heavy and deep.
I need to get off the caffeine, but it’s too haaard…temper tantrum
especially when you wake up and feel like you haven’t slept all night.
Looking Jacked as usual. Kinda looks like you stole Jordi’s visor. Kinda looks like you ate him first. 
[quote]DJS wrote:
Looking Jacked as usual. Kinda looks like you stole Jordi’s visor. Kinda looks like you ate him first. :)[/quote]
LOL. HAHAHAHAHAHAHAHA! I love Star Trek!
I wonder if Jordi is a type of bacon?
[quote]FISCHER613 wrote:
I wonder if Jordi is a type of bacon?
[/quote]
Is now!
It’s whats for dinner!
^LMAO nice!
Took off today.
Now, I’m all jumpy and shit.
Feels like detox.
Oh, the ITCHING!!!
AM: Semi-fasted 30 mins StepMill
Afternoon: Serious mobility shit on my shoulders and hips.
Light BB curls (just bar)
Scap crap
YTWL
Foam
Ball work <— LMAO!
Stretch
light farmers walks
Facepulls (lightish)
shoulder dislocates
wall stretches
hip/ham stretches
more foam
more ballwork <— LOL again.
AM:
1/2 hr of shoulder and hip mobility/stretching
Speed bench: 3 sets wide x 10, regular x 10, cgbp x 10, paused, 30sec between grips
light shoulder movements (like 10-15 lbs light)
PM:
Rack pulls from knee 2 x 10, 5 x 5
BB shrugs 3 x 10
a. Lying hamstring curls 5 x 10-12
b. Seated calves 5 x 10-12 (toes in, neut, toes out)
Hey SteelyD,
I am also fighting high fasting blood glucose. my fingers are like pin cushions from all the testing I have been doing. Curious to see how your immediate changes affect your blood work.
Oh yeah, I used to be on cholesterol meds for a year and a half. Diet changes got me off the statins. Good luck.
[quote]yonkey wrote:
Hey SteelyD,
I am also fighting high fasting blood glucose. my fingers are like pin cushions from all the testing I have been doing. Curious to see how your immediate changes affect your blood work.
Oh yeah, I used to be on cholesterol meds for a year and a half. Diet changes got me off the statins. Good luck.[/quote]
How often are you testing? Have they done a HA1C? Glucose tolerance testing? Have you seen and Endo or just a PCP?
Arms in the Jungle Gym
Volume. All cable work.
a. Cable Preacher Curls: 8 x 12-5
b. Cable OH Rope Triceps extension 8 x 15-10
c. Cable Preacher Curls (1-arm): 5 x 10-8
d. Cable Triceps pushdown: 5 x 15-10
e. OH Cable Curls 4 x 15-12
f. 1-arm underhand grip cable triceps extensions 4x12-10
Foam on shoulder.
Holding at 255.
Got my squat belt one hole tighter. I haven’t used that one since I bought the damned thing.
I think my arms would fall off with all of that work.
[quote]JoeGood wrote:
I think my arms would fall off with all of that work.[/quote]
I had to scotch tape mine back on.
AM:
StepMill 30 min (moved up one level of difficulty)
Foamy, stretchy
PM:
Front Squats: x10, x10, x5, x5, x5
Leg Press: 4 sets x 15-10
Calves in leg press: 4 sets x 10-15 toes forward + 10-15 toes in + 10-15 toes out
– cut short… stomach cramp/diarheeaaah (tmi?)
YIKES…nothing worse than anal gravy…otherwise nice work!
Sho-duhs:
w/u
DB lat raises: 5 x 12-10
DB Presses: 3 x 10-8
Cable lat delts: 4 x 10
Cable rear delts: 4 x 10
Seated shoulder press machine: 3 x 20-13
BB Shrugs: 3x10, x6, x6, x 6
Foam, foam, foam
Left shoulder feeling a bit better. Will roll out on lacrosse ball again tonight.
Given my short arms, I may have to purchase this T-Shirt