Mate a PR is a PR, celebrate every little win. Nice work
2 Likes
Woke at 79,4 kg - 175 lbs
Back on track 
Still not counting calories, will start tomorrow though.
Todays training
Viking 531 BBB w/BB assistance
C1W2D1 OHP TM 50 kg
Warmup: Ropeskipping, kneeling bottom up kb press, bpa, yoga flow, McGills big three.
Giantsetting OHP warmup sets
Straight arm pull down/OHP/oblique crunch.
OHP
-
3 x 35 kg
-
3 x 40 kg
-
9 x 45 kg (old PR 11)
-
FSL 15 x 35 kg Tied the old FSL pr
BBB Bench
- 5 x 10 @ 47,5 kg
lat raise
-
3 x 9 @ 8 kg
-
13 x 8 kg
Standing DB press
-
5 x 17,5 kg overload set.
-
350 set @ 12 kg: 19, 15, 11 reps (45 reps)
Ring dip
- 4 x 5 reps
Skull crusher ez bar
- 8 x 8 @ 17,5 kg 30 sec pause between sets
3 headed monster
-
10 x 5 kg
-
13 x 5 kg
.
59 minutes + 10 minutes warm up.
.
Better than a week ago felt stronger and more fluid. Thatās good.
Not much to say good day, a little pump to the shoulders and triceps.
7 Likes
Thatās all you can ask for, keep moving forward man.
1 Like
I get the feeling the 531 and BBB are a refreshing change of pace for you. Keep on truckinā, Mort(imer?) Mort(dechai?)
Iāll pray your dadās able to get into the nursing home and that you and your mom are comforted. Like you said, seeing your dad in this condition, even at his age, is just rough.
1 Like
Yesterday 79,3 kg - 174,8 lbs
Today 78,8 kg - 173,7 lbs
yesterday calories was just under 2000.
Todays training
Viking 531 FSL w/DL speed assistance
C1W2D1 Squat TM 100 kg.
Warm up: Ropeskipping, BW squats, BPA, lazy lifter.
Giant set warm up:
4 sets of: Jump x 3/Squat/Hanging leg raise x 6
Squat
-
3 x 70 kg
-
3 x 80 kg
-
7 x 90 kg
-
FSL 4 x 5 @ 70 kg
Deadlift with chains
- 6 x 3 @ 80 kg + 30 kg chain
Bulgarian split squat
- 3 x 10 @ BW
NG chin up
- 10 reps
Kroc row
-
10 x 22,5 kg
-
15 x 32,5 kg
.
55 minutes + 20 minutes warm up.
Squat form was breaking a bit at 6 reps and 7 I almost lost it. Squat strength has gone completely. Iām gonna pound away anyway itās going to come up again Iām pretty sure of it.
DL with chains is a fun change in pace so there definitely in.
Bulgarians wasnāt as bad as I thought so thatās a win.
Did a set of chins for max reps all were good. Gonna beat that number next week.
The same with kroc rows, got a number to beat, gonna shoot for 30 reps before adding weight.
8 Likes
Nice work. Thatās a bunch of reps at that weight!
1 Like
When are you going to start doing that running youāve been planning?
I actually have started running, the past two weeks my working schedule have been really f*cked, so Iāve ditched it.
Iāve been running PR runs on sundays and a slower 1 - 2 mile run mid week.
Itās been fun to just run these short distances.
5 Likes
Woke at 79 kg - 174,2 lbs
Yesterdays Calories: 2650: 281C, 169P, 93F
Todays training
Viking 531 BBB w/ BB assistance
C1W2D3 Bench press TM 85 kg
Warmup: Ropeskipping, BPA, kneeling bottom up KB press
Warm up giant set
3 rounds of 10 x underhand BB row/BP/Crunch x 12
Bench Press
-
3 x 60 kg
-
3 x 67,5 kg
-
8 x 75 kg
-
16 x 60 kg
.
OHP BBB
- 5 x 10 @ 27,5 kg
DB incline bench press
-
3 x 8 @ 22,5 kg
-
11 x 22,5 kg
DB incline fly
- 4 x 14 @ 8 kg
Standing band fly/Press
- 15 reps
EZ bar curl
-
3 x 8 @ 27,5 kg
-
11 x 27,5 kg
DB curl
- 3 x 11 @ 10 kg + rest pause on last set 5, 5 rep
push up
- 12, 16
6 way raise
- 10 x 2,5 kg
.
1 hour + 20 min warm up.
PR set was really annoying, last week was 12 reps with 70 kg, today was only 8 with 75. (just looked at my 1RM calculator, itās not as bad as I thought, so Iām good on the other hand my old pr was 12 reps).
I was on the shooting range all day, standing and firing rounds after round. Here we only do that twice a year, so a lot of standing, and holding the gun straight out.
Sun was out and it was really hot almost like summer, enjoyed the motorcycle ride home. Iām torn between the Miata and the little chopper.
On a training related note: DB flyās I canāt really feel them in my pecs, So does any of you have a good exercise that will hit chest hardā¦ I donāt have access to cables or machines as I work out mostly at home.
4 Likes
Had the same problem with DB flyes. All tension is lost at the top, and at the bottom, youāre just too afraid to screw up your shoulder if you bring them down the wrong way. I just feel the pecs more with doing flyes in the pec dec cable machine. Any reason to avoid dips?
1 Like
This is 3s week, right? Why did you do 5 reps with 67.5?
Same problem here. Do them with a band. Do 1.5 reps with the extra half in the bottom. You could also just do Incline 1.5 reps with the bar. Iāve been having decent luck with that one. I can at least induce some upper pec DOMS.
1 Like
Iāve tried a few different movements where you are pressing DBs or plates together that seemed to pump my chest up pretty well. Example: Take two 25lb plates, press them together between your hands and then do presses with them from your chest to full extension (if that makes sense). They likely have a name, but I have no idea what they are called.
High rep (20-25reps) wide grip barbell bench press also seems to work well for me.
EDIT:
I sit here with DOMS in my pecs, and did not even mention the exercise that I presume did it.
One arm DB press (I did 20rep sets), give it a try!
5 Likes
I think this is what youāre referring to?
The gym bros in my gym tell me they get a good pump out of these
2 Likes
I donāt have access to pec dec, once every other or third week Iāll do my chest day at work where I have it.
Dips I do them on my shoulder/triceps day.
I wanāt to do a high rep exercise and I canāt do more than 5-6 reps in the rings I have at home.
typing error did 3 reps.
How do you setup the bands? I did a standing variation with the bands quite high it was more a press than a fly, I might try those as 1.5 reps, good idea.
Sounds like an great idea, will try it next week.
Might try the one arm DB press as well Sleepy. Itās another press movement and I think there must be other ways.
Google could be my friend as wellā¦ but Iāve got some good choices right there. Thanks guys.
3 Likes
I would put it under the bench for banded DB Incline flyās. I just use the tube style bands with handles.
I know this is probably a good chest pump exercise but I still avoid it. I really donāt know why either.
1 Like
When you do your DB flys what position are your arms in when you are at the bottom. By this I mean how high (towards your head) are your elbows. Lots of people donāt pull there upper arms up and back enough on flys to get a full stretch in the chest. Try standing looking in a mirror and bring your arms up mimicking the low position of your fly. If your elbows are below your shoulders you are too low. Itās hard to describe this one properly and when you do them this way it feels odd to start.
2 Likes
Way lower than my shoulder
I think I can feel the stretch, but I just donāt feel my pecs moving anything when I move the DB together.
Maybe itās just a matter of getting used to doing them.
But I feel I put my shoulder at risk too. I really do not like them.
Iāll try to do you recommendations Simo next time.
Are you pulling with your arms and shoulders or squeezing with your chest to fly?. Learn the squeeze with chest and you will notice a massive difference instead of using arms and shoulders to rip the weight up. Also for your Press, use DBās, I find they hit my chest way harder than the BB. Or high rep landmine Press hits my chest fairly hard too.
1 Like
If you think about the anatomy the function of the chest muscles are to being the shoulders forward and rotate the arms down (like doing a most muscular pose).
The stretch you will feel if you do the fly right will be in the outer edge of the pes up where it goes into the shoulder. It can be hard to feel a contraction at the inner chest at the top of the fly. When I do them I donāt go to full contraction but around 3/4 of the way up. That way I can keep tension in the pec through the whole movement. If you do them right the burn sensation is pretty uncomfortable!!
1 Like
Cant remember, do you have a set of rings? Ring push ups. Progress to feet up, and eventually band resisted. Paused and/or slow eccentrics. Big range of motion. You can also turn it into a pushup/fly hybrid! Very underrated!
3 Likes