most muscular kinda
[quote]ryanbCXG wrote:
[quote]Spidey22 wrote:
[quote]ryanbCXG wrote:
Done. TFL didn’t hurt a ton. Hacks were done with toes out. Really hitting my outer quad. And no question that toes out and knees tracking out over them torches that portion of your quad much more. Very cool. I need a ton of work as I actually have a big tear drop and no lateralis. [/quote]
Yeah I basically Squat exactly as you described, and my Quad sweep is the one body part I’ve never had much issue with. Emphasizing it further by trying to push through the outer part of my feet also helps a ton. [/quote]
That is exactly what I am gonna be doing from now on. And for those who say muscle group activation and work can’t be diributed differently based on form and positioning…I am sorry.
[/quote]
Looking broad as can be through your back and delts, Ryan. Really nice progress pics.
And I agree about close stance hack squats for quad sweep, without lock out. I haven’t been so focused on them lately, but I think they really helped me with developing more of a curve there.
[quote]Powerpuff wrote:
[quote]ryanbCXG wrote:
[quote]Spidey22 wrote:
[quote]ryanbCXG wrote:
Done. TFL didn’t hurt a ton. Hacks were done with toes out. Really hitting my outer quad. And no question that toes out and knees tracking out over them torches that portion of your quad much more. Very cool. I need a ton of work as I actually have a big tear drop and no lateralis. [/quote]
Yeah I basically Squat exactly as you described, and my Quad sweep is the one body part I’ve never had much issue with. Emphasizing it further by trying to push through the outer part of my feet also helps a ton. [/quote]
That is exactly what I am gonna be doing from now on. And for those who say muscle group activation and work can’t be diributed differently based on form and positioning…I am sorry.
[/quote]
Looking broad as can be through your back and delts, Ryan. Really nice progress pics.
And I agree about close stance hack squats for quad sweep, without lock out. I haven’t been so focused on them lately, but I think they really helped me with developing more of a curve there. [/quote]
Thank PP. Trying to make up for structurally large waist size. Even anorexic thin at 155 with no muscle or fat it was 30.5. No way it will ever get that small again unless i lose muscle in my lower back and abs. Oh well fun either way. Nice new profile pic BTW looks great. Very cool
And those close stance toes out hack squats, v squats, leg press ect are just amazing. Something i have never focused on but it makes a massive recruitment difference. Just like the incline press machine i happen to use yesterday. Whole upper chest was rocked. Lower chest felt nothing
Forgot trained after seeing patients and doing rounds
Dear damn were my arms sore today lol. Triceps were so fried and cramping in warmups so knew it wasnt a good day to push a ton
Rope pressdowns
30, 25, 15, 10, 10, 10
Rope overhead ext
7x10-12
DB overhead ext
2x15
Rope hammer
2x20
5x10-12
Cable x over curl
5x10-12
Incline curl
3x10
actually half way decent. Just the overhead work felt ok. The pressdowns were cramping painful. The bicep pump was great. Moving at all after this short workout was not fun
[quote]ryanbCXG wrote:
[quote]Powerpuff wrote:
[quote]ryanbCXG wrote:
[quote]Spidey22 wrote:
[quote]ryanbCXG wrote:
Done. TFL didn’t hurt a ton. Hacks were done with toes out. Really hitting my outer quad. And no question that toes out and knees tracking out over them torches that portion of your quad much more. Very cool. I need a ton of work as I actually have a big tear drop and no lateralis. [/quote]
Yeah I basically Squat exactly as you described, and my Quad sweep is the one body part I’ve never had much issue with. Emphasizing it further by trying to push through the outer part of my feet also helps a ton. [/quote]
That is exactly what I am gonna be doing from now on. And for those who say muscle group activation and work can’t be diributed differently based on form and positioning…I am sorry.
[/quote]
Looking broad as can be through your back and delts, Ryan. Really nice progress pics.
And I agree about close stance hack squats for quad sweep, without lock out. I haven’t been so focused on them lately, but I think they really helped me with developing more of a curve there. [/quote]
Thank PP. Trying to make up for structurally large waist size. Even anorexic thin at 155 with no muscle or fat it was 30.5. No way it will ever get that small again unless i lose muscle in my lower back and abs. Oh well fun either way. Nice new profile pic BTW looks great. Very cool
And those close stance toes out hack squats, v squats, leg press ect are just amazing. Something i have never focused on but it makes a massive recruitment difference. Just like the incline press machine i happen to use yesterday. Whole upper chest was rocked. Lower chest felt nothing[/quote]
Hey, Thank you for the compliment about my profile pic. I need to do a few sets of stop-eating-so much-crap to get back to being that lean, but that’s another topic.
About your waist, we all have some genetic quirks we’d tweak if we could. In the end it’s all about illusion. Your waist doesn’t look too wide because you’ve gotten so broad through your back and delts. Very nice.
About upper chest, I really like DB squeeze pressing. And they don’t aggravate my hinky right shoulder like BB benching can. Maybe you already do these. Anyway, pic above.
Chest is coming along. Everything else, too, but I know you’ve been getting better at chest and it’s showing in that last pic.
Nice work, keep it up!
PP: Agreed squeeze presses are awesome. I should get back to doing them some more and will do that next chest workout thanks for the reminder. I could use some back off the eating but internal med is zapping my willpower. Long days of mental taxing crap and being offered pizza donuts and muffins all day every day one or two times makes it hard to still say no at home lol. Who knew docs ate so damn horribly
SS: Thanks man. Working hard on feeling it better and can even get a pump while BB incline now lol. Never could do that. Still a long way to go
Wokrouts quickly
Legs yesteday 11/3
Warmup leg ext/leg curl 30/30
Squat: 135x15
225x10
275x8
315x8
345x6, 6
315x8
Leg curl/leg ext/wide leg press
3x12/15/12
Hack squat:
4x12
Done. Leg was bothering me a bit. So trying not to push to hard while still pushing enough. Still focuing on toes out and feet close on the hacks adn that is really cool. I like it a lot
Upper press heavy today
15* incline bb: 135x15
185x8 paused for 1 s 2 inch above chest then full press
205x3 paused like above 5 normal
225x8
245x6, 5
add reverse bands deloaded 3 inches from lock out. So they dont help much just some off the bottom
245x8, 7, 6
Machine fly 1 sec squeeze/machine press
4x12/10
Lateral raise
triple drop set then 3 sets of work to 18-20 reps with a weight where 10 is tough. Use partials and what not to get there
Was gonna do tris but i was running low on time and since i was post call today and yesterday was 18-19hrs i thought today would be short. I was wrong. still another 14hr day. So didnt get back to the gym. Oh well they were still a bit sore from the weekend and got some work in from the pressing. Interesting patient of call day was a woman with a PE who presented with syncope and my chest feels funny
Back
Wide neutral pulldown
two warm up x15
6x8-12 last set was a double drop set
wide neutral row/band pulldwon/ db pullover
4x12/15/12
overhand cable shrug/db shrug/band high row
2x10/15/15
Machine pullover
2x10
Curls
6x8-15
Workout was fun. The wide grip rows are always good. In a giant set even more fun. The pulldowns with a band a are great. Kneel down beneath a bar. Flip the band over and center your head beneath the bar and the change body position and drive elbows down to the side .
Call day today means i am up at 4 to workout before going in and pre rounding then rounding then taking new patients until 8 home to cook by 830pm or so. Long day and gotta be up at 4 am tomorrow as well. Post call day as well as traveling. Damn damn. Cant whine its all my choice i guess
Legs 10/6/14
Leg curl/leg ext
2x20
5x8-12
DB sld
4x25
Hack squat
5x15
Lying leg curl and partials
2x12+8
Decent workout. Almost fell down the stairs to the locker room. Legs almost just said no more lol. Made doing stairs during rounds a bit dicey
Today chest day 2 for the week
Machine press with monster mini short bands
5x8-12
Smith reverse band incline bench
2x15
3x8
Machine fly/press/dip
4x12/8/8
Lateral machine
3x25
Rear delt
5x35
Tri overhead cable
quadruple drop set just once out of time
This workout was fun as usual still working on chest to do the work. Doing some holds at the peak with the machine flies. The smith was wide grip to top of chest to hit upper chest and stretched after the bands wrecked it. Bunch of patient turn over today and i am praying we dont 3 more over night
Sat had post call day plus travel so got up at 4 or a bit earlier to get that done and had to use a gym farther away then drive back home and shower then go to work lol. Then drove to see my gf after for the day and night and drove back today. I really dislike driving. Was worth it.
Back work on Sat nice and early
smith rows:
2x15
5x8-10
dead stop db rows
3x10
Overhand cable row/pulldown/pullover/band high row:
3x12/10/15/15
Cable shrug/Smith shrug wide grip/band high row:
3x10/12/15
Bicep
6x8-15
Tricep 4x10
Good workout even for being early and not wanting to be there or going to work. Back was feleing good. Low back was a bit unhappy with the rowing but sometimes you just gotta do it lol. Monday we are forecasted to get 6-10inch of snow. Awesome way to start the week
Must of ate someting bad yesterday. Was up all night in and out of the bathroom and that continued through the afternoon today. That was quite uncomfortable working and was insanely tired. Still did legs this mornign which was a new and different form of tough lol
Leg curl
2x20
4x8 ramping one more of 8 at the top weight and then a double drop set
Squat 3s neg
135x6, 6
225x6
275x3
325x3
350x3
385x3
395x2 (had another most likely) probably a PR since these were actually ok smooth
355x6
Hack squat/lying leg curl/leg ext
3x15/12/20
Well got through that. Wasnt the prettiest thing ever. But got some work done. Havent done heavy weight on those in a while so that was smooth. TFL wasnt too happy but thats ok. Sent someone to hospice today. And got back a very funny 95 year old demented lady.
Call day today. So fun
Upper press
30 degree incline bench
135x10
185x5, 5
205x3
225x3
235x3
245x3
255x3
225x6
Very low incline db bench
100x12, 10, 8
Fly/press/dip
3x12/8/12
Lateral
2x8 3 s neg
1x10 drop 10
1x10 drop 8 drop 6
Triceps
1 tri set
superset overhead ext x3
Decent overall workout. Had fun. Strength was meh. But it was ok. Rushed as per usual. Snow is now complicating my drive which makes time even worse. Oh well. Gotta push through.
Back day today
Straight arm pulldown/ Wide nuetral pulldown
2x15/15
3x12/10
Wide neutral pulldown
2x8
Wide neutral row/underhand pulldown/db pullover/band pulldown
3x12/10/15/12
Overhand row shrug/db shrug/band high row
2x12/15/15
pullover machine
2x10+patials
bicep curls
6x15
Back work is always so much fun. The giant sets are great. Love them. Pumped top to bottom. Still working on the upper back more. Hopefully in a year it works out.
Legs this morning
Leg curls
1x30
1x25
5x12-16 god damn this hurt resting max a min had to go down in weight last two sets
SLD
135x35
225x28
275x18 (lats were toast could keep bar control)
225x20
Hack squat
6x16-20
Minimalistic today. Fried though. Hit my stride on the SLD and glutes were fried beyond anything i normally get. Without the back fatigueing i could of done ok but just couldnt keep the bar close lol. low back was fine though. Sent a patient to hospice yesterday. And took one from CCU today that is quite a mess but actually showing some of the pathology that we read about.
Any questions about life, trainign, ect go for it otherwise gonna keep these short
Upper press Friday
Machine press agaisnt short monster mini
2x12
4x8
1x10
Nice pause and squeeze
Reverse band incline smith
6x10-15
Fly/Dip
3x12/14
Lateral
2x25
1x20
1x15 drop 8 + partials
Tri
5x15
Fun workout. Chest felt great
Back this morning at 430 before on call day
Smith row
1x20
1x15
3x8
1x12
Overhand cable row
5x8-12
Straight arm pulldown/medium neutral row/pullover
3x15/12/12
Shrug row/Smith row/high band row
3x15/12/15
Curls
6x15
Another solid workout. Back was worked pretty well. Working on the thickness component the most.
Start the week off with
Legs Week 2
Leg curls
ascending set increase weight no rest
Set 1 100x20, 115x15, 130x10, 145x10
Set 2 145x10, 160x8, 175x6
Set 3 175x8, 190x6
Set 4 190x8 just normal set here was fried
Squat
135x15
225x6
275x5
325x3
375x3
395x3 rep pr solid reps very strong
415x3 rep pr last pr was 420x1 and shaky at best. first two here were solid last one had some lean
335x6
power clean from hang
135x6
185x4, 4, 4
Hack squat
Set 1 x15
Set 2 x10
Set 3 x8
Pretty solid workout. Didnt hit as many sets as I wanted. But the squats were nice for once in my life. Every rep expect the last were very solid form and strength wise. The hacks i went heavier and hit PRs there though i dont specifically track. I know what i normally use.
Upper pressing today
Incline bb 15 degree
135x15
185x8
205x3
225x3
240x3
255x3
270x3
285x2
Same as above super setted with 15 degree fly then press
225x8/45x12+4
Fly/Press/Dips
2x12/8/12
Lateral 3 s neg
4x8
Lateral partial
35 drop 25
Tri
underhand pressdown/pressdown/overhead ext
3x10/10/10
Decent workout. Reps were smooth. Did some extra stretches and holds and what not in the workout. Chest felt good. Shoulder didnt have any issues. Legs are terribly sore from workotu yesterday. Really made stair hard today
nice work in here! Looks like your doing great 