[quote]jtownlax wrote:
No, rear delts you shouldn’t focus on weight. Focus on feeling them. Band Pull aparts and facepulls are great but, they are more of prehad/rehab exercises. Try some reverse pec deck or scarecrows.[/quote]
Also, wide grip BB rows work the rear delts pretty well, in a compound fashion.
[quote]strangemeadow wrote:
[quote]jtownlax wrote:
No, rear delts you shouldn’t focus on weight. Focus on feeling them. Band Pull aparts and facepulls are great but, they are more of prehad/rehab exercises. Try some reverse pec deck or scarecrows.[/quote]
Also, wide grip BB rows work the rear delts pretty well, in a compound fashion.[/quote]
Thanks buddies. Ill look into these.
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Tuesday, 9th September 2012.
TRAINING
AM
Went for a 20km bike ride. Was a beautiful morning. 15km in I got a flat which kind of ruined the “moment”, although those of you that ride bikes know that if you ride a bike for long enough your going to get a flat.
PM
Did some foam rolling, mobility work, glute activation and some eccentric one legged squats(for my patella tendonitis).
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Wednesday, 10th September 2012.
Yeah, yeah, yeah, I know what you all are thinking: “why is bird doing so much cardio on his bike? Does he want to be skinny little man?”
Dont worry bird-watchers, even though I am doing more K’s on the bike, Im keeping it relatively short distances and eating more food. I consider myself a 30km specialist, which is almost a sprint in the cycling world, so even though it will have an impact, you dont have to worry Im not going to start shrinking. I just want to get good at smashing out 30km on my bike. Think Chris Hoy’s legs.
TRAINING
AM
Went for another 20km bike ride. Another decent ride. Did some band pull-aparts and eccentric one legged knee squats after.
PM
Was planning to do some mobility work, but I was absolutely shattered after I got home from work. I went directly to bed for a quick 30 minute power-nap. The extra cardio may be taking its toll and maybe I just need to eat more. Looking forward to a good nights sleep tonight. Planning to hit the gym tomorrow morning.
Sleep tight ducklings.
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Friday, 12 September 2012.
TRAINING
AM
—Chest and back—
Agile and shoulder warm up
Incline barbell bench press
Ramped up to my working set
3 x 75kg
3 x 77.5kg
3 x 77.5kg
3 x 80kg
3 x 80kg
10 x 60kg
Pull-ups
5 sets of 5 with i minute break in between.
dB rows
I tired to do them with caveman101, although Im not sure if I was doing it right
3 sets of 10 using 30kg dBs
flyes
12 x 12.5kg
12 x 15kg (x3)
3 rounds of;
1 minute front plank with 10kg, 20x renegade rows, eccentric one leg squats.
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Your bench is going up. Feeling good?
[quote]strangemeadow wrote:
Your bench is going up. Feeling good?[/quote]
Yer, although feeling Im about to hit a plateau.
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Sunday, 14th December 2012.
TRAINING
AM
Went for a 25km bike ride with the gf. Low intensity, but was good to get the blood going through the legs.
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Monday, 15th September 2012.
TRAINING
PM
—Overhead press day----
Agile 8 and rotator cuff warm-up
Military press
Ramped up to my working set
5 x 57.5kg
5 x 57.5kg
5 x 57.5kg
5 x 55kg
5 x 55kg (last rep was slow)
10 x 40kg
Overhead dB press
12 x 15kg (x2)
10 X 15kg (x2)
Lateral raises
12 x 9kg (x2)
10 x 9kg (x2)
Hammer curls
12 x 15kg (x3)
12 x 12.5kg
Straight bar curls
12 x 25kg (x2)
10 x 25kg (x2) (Feel the pump!!!)
3 rounds of;
1 minute plank with 10kg, 12 unilateral db floor presses, 12 face pulls.
Im thinking I should take JTowns advice and do some type of rear delt work. Also thinking I should add something different to my shoulder work. Maybe some front raises swell. Anyway, suggestions are welcome?
In other news, my patella knee tendonitis is slowly improving. Going for a 2 week holiday in about a weeks time, so hopefully once I get back the knee will be good to go and I can start squatting again.
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I’m always watching over you, bird.
Try training your hamstrings more and see what happens to your knees.
Front raises wouldn’t add much to your workout. Your already hitting your front deltoid enough throughout the week.
Yeah, you are hitting your anterior deltoids hard two days a week from the incline press, (which is heavily deltoid from my experience) and overhead press which is some training of the whole and a focus on the front. I would do upright rows, wide grip rows, or some type of trapezius exercise Inside the Muscles: Best Back and Biceps Exercises and Inside the Muscles: Best Shoulders and Trap Exercises are two articles for ideas. Behind the back shrugs look like a good option to even out your shoulder/accessory day.
Thanks. You guys are the best!
So how about this…
how about I add in a set of barbell rows at the end of shoulder day? Also note that I usually do dB rows on my chest and back day.
Any tips on setting up for barbell rows. I have tried them before and my hamstrings burn from holding that position.
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[quote]hastalles wrote:
I’m always watching over you, bird.
Try training your hamstrings more and see what happens to your knees.[/quote]
Yer I was thinking of that. I have abandoned leg day at the momet, but Im thinking about maybe starting up again and focussing on my hammies until my patella is ready.
What do you guys think of this for a program…
Main lift: deadlifts or maybe deadlifts from a rack(bad back remember). Or maybe just RDLs
Single leg deadlifts. (will this be too much considering I will be deadlifting or RDLing for my first lift??)
Hamstring curls on machine
eccentric single leg squats and eccentric leg extension machine.
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I would do deadlifts from floor, (conventional or sumo, but sumo may not be a good idea for you with your injuries) then a good morning or stiff legged deadlift that is relatively heavy (3-6 reps) afterwards moderate rep romanian deadlifts or whatever you want for you back/hamstring/glutes. Maybe do some weighted abdominal exercises.
Went for a spin on the bike yesterday, and woke up this morning with ny right knee patella tendonitis a little toasty. I am pissed off atm.
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Maybe something about the bike mades your knee angry? Seat height? You might like 1 leg RDL’s. Or a variation:
stand on L leg, hold 5K DB in R hand
RDL the DB to the floor, and gently place on floor
Come back up with out the DB
RDL back down, pick up db, return to upright.
Do not touch R foot on floor ever.
Do 12x per side, 3 sets
Totally rehab, but so hamstring and glute focused.
Thursday, 18th December 2012.
TRAINING
AM
Was tempted to go to the gym and start a deadlifting cycle, but I decided against it. Two reasons; a. No point starting deadlifting now, when I am about to take 2 weeks off for a holiday. b. Right leg patella tendonitis still giving me grief, need to rest it all I can.
So instead I did some foam ruling, mobilising and activating. Right side itb is tight. i then finished if with 3 sets of 10 of one legged RDLs(as recommended by Mr Strange).
In other news; tonight Im going to order myself some of those rehband knee sleeves. Anyone else here use them?
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[quote]theBird wrote:
Thursday, 18th December 2012.
TRAINING
AM
Was tempted to go to the gym and start a deadlifting cycle, but I decided against it. Two reasons; a. No point starting deadlifting now, when I am about to take 2 weeks off for a holiday. b. Right leg patella tendonitis still giving me grief, need to rest it all I can.
So instead I did some foam ruling, mobilising and activating. Right side itb is tight. i then finished if with 3 sets of 10 of one legged RDLs(as recommended by Mr Strange).
In other news; tonight Im going to order myself some of those rehband knee sleeves. Anyone else here use them?
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I’ve not used the knee sleeves, but I started using elbow sleeves a while back, because I tore tendons in both arms, and tore my right triceps 6 months ago. They really, really helped me. I recommend them. The support and “bounce” they provide is great.
I hope your holiday will help your knee 
Friday, 19th September 2012.
TRAINING
AM
Agile 8 and shoulder warm-up
Incline barbell bench press
Ramped up to my working set
5 x 72.5kg
5 x 72.5kg
5 x 72.5kg
5 x 72.5kg
5 x 72.5kg (last rep was a grinder)
10 x 50kg
Pull-ups
6, 5, 5, 5, 5.
dB rows (caveman101 style)
10 x 30kg (x3)
supesetted dB flyes and seated cable rows
12 x 15kg flyes, 12 rows (x3)
supersetted 1 minute plank with 10kg and 12 reps of swiss ball hamstring curls (x3)
Hammer curls
10 x 15kg (x3)
barbell curls
10 x 25kg (x3)
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