Missed your post about your dads send off til now - What a wonderful world was my dads favorite song, and we played it at the BBQ we had for him (he wasn’t religious, so we just cremated him and had a barbecue with all his friends). It still chokes me up when I hear it.
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Tell me once yours pop. These lazy bastards of mine simply wont cooperate as the rest lol
Nothing ever hit my side delts like incline lateral Raises. Lying sideways on an incline bench at 30-45 degrees has you start the movement right off your hip working directly against gravity. First time I got side delt DOMS was after those.
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Sounds interesting. Do you let them past your hip or stop them at the top (side of the hip at that angle)?
To add to that, I’m having great luck with cables. Slow eccentrics to failure and then partials until I can barely move.
I’m thinking about buying some 1 lb weights of some sort. All of the cable stacks jump by 10 lbs and going from 20lbs to 30lbs per side is a big jump. I can go from getting 15-20 reps to like 8 reps. It’s too much of a jump. I think I could make better progress by addind a pound or two to the stack until 30 lbs is more manageable.
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I don’t think any of my muscles will ever pop 
@flappinit I tried the incline Y raise and those seemed quite good too.
I’ll try the side lying raises next week.
My dad played jazz in his younger years and had many records with Satchmo.
We had a great day, and everytime I hear that song from now on, I’ll think about the old man.
@Frank_C I don’t have cables so I have to use db or bands. The 1 pound plates sounds like a great idea and they are not expensive.
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I use a band with my dumbbells when I have to train at home. Max reps with the band + DB’s, drop the band, max reps with DBs only, drop the DB’s and grab the band, max reps again. You can thank @flappinit for that.
I don’t like that as much as my cables, but it does a good job of inflicting pain and DOMS in my delts.
In regards to adding my own 1 lb plates to the cable stack, I’m not certain how I’d attach them. I think I could suspend them from the pin, but I’m not sure if I could do that with more than one or two. I guess I could start with a 2.5 and then move to a 5 and then eventually try to get both of them to stay on there for 7.5 total.
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Solid work in here Mort, seminar sounded pretty cool!
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Stop them at your hip. The idea is that no matter how much weight you have, you can always swing it up several inches before you hit that failure point. Incline side raises start you at that failure point. And don’t go all the way up either.
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Got it. Thanks flap!
Quick update on yesterday:
woke at 76,7 kg - 169,1 lbs back down below 77 kg again
Been eating 1500 - 1800 sunday - wednesday.
Training was a 2 km run in 9:50 or thereabout. Almost felt fine.
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Pics mate, show us dem abs!!
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Today woke at 76,9 kg - 169,5 lbs
About 1800-1900 calories yesterday around 160 gram protein
Todays training
Hard Viking Training
W6D3
Chest and biceps + 1 set of delts
Warmup: Ropeskipping, BPA, kneeling bottom up KB press
Bench press over warm up first 4 set giant setted
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Underhand BB row 4 x 10 @ 40 kg
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Bench press 6 sets ramped to a double at 82,5 kg
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Bicycle crunch 4 x 14 each side
Bench Press 50% set
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75 kg x 9, 5 (0, 0)
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65 kg x 12(-1)
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DB incline bench press 350 set
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32,5 kg x 8 (0)
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25 kg 16, 10, 8 reps (+1, 0, 0) 34 reps
DB floor 1½ fly + band cross over
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8 kg x 12 reps + 12 reps
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12,5 kg x 12 + 12 reps (+1)
Seated DB OHP 350 set
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20 x 6 kg (0) over warmup
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16 kg x 20, 13, 10 (+1, +1, 0) 43 reps
EZ bar curl 50 % set + backoff
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35 kg x 16, 10 (+1, +1)
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20 kg x 23 (+3) reps 3 sec eccentric (first 12 – 15 reps)
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1 hour 10 minutes + 10 min warm up
Nothing new here, stuck at 9 reps for 5 weeks, darn it.
The rest is fine, I’m getting an extra rep here and there and putting a kg on the bar/DB, so in Paul Carters word I’m getting bigger and stronger.
Well I think I’m growing a little bit at the same bw, MAYBE I am building muscles… well I’ll be in the faith.
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@simo74 I’m sorry, No Abs, I’m loosing weight but the abs are not showing… Age might finally have caught up with me. But don’t tell me, I’m in denial.
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I know how you feel my friend. I’m not sure I’ll ever see my abs again.
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I’ve got a 6 pack, it’s just on ice 
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As we age, our skin gets thinner so the possibility of abs is still there. If you care about that then you might have to focus on ab hypertrophy for a bit someday.
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Mines a keg, its under my shirt.
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Hard Viking Training
W6D4
Back + leg technique
Warmup: Ropeskipping, BPA, BW squats, Glute bridges, lazy lifter.
- Quick complex bar x 8: DL, row, cleans, front squat, press, back squat
Sumo DL No supersetting
- 5 x 50, 60, 70 kg
Deadlift Overwarmup no supersetting
- Deadlift 5 sets ramped to a single @ 145 kg. Last two sets mixed grip + belt Felt heavy but fine
Deadlift
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10 x 135 kg belt + mix grip (+1) wohoo PR (+8 from last weeks disaster)
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15 @ 95 kg no belt + straps Floating deadlift (+ 5 kg)
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Front squat
- 8 x 40, 45 kg, 10 x 50 kg
Squat
- 8 x 55, 60 kg, 12 x 65 kg
Bent over BB row 50% set
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Ramp to a single @ 82,5 kg
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70 kg x 9, 6 (+ 1, 1)
Pull up
- 10, 10, 8, 8 Various grip (0, 0, 0, 0)
Serratus crunch
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12 x 10 kg plate
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15, 11, 8 x 15 kg plate, rest pause (+2, +1, 0)
plate raise
- 45 x 5 kg (+5)
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1 hour 15 minutes + 10 minutes warm up.
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DL pr after a topset that wasn’t very fast or felt strong in any way.
Took a bit longer rests today and when I started the amrap set, I thought after 2 reps, oh boy not again. Then it clicked and I repped them out, the very last rep was a little reset due to sliding grip. MAYBE there where a rep more in me. BUT a pr is fine.
Thought about doing a 50% set, but opted against.
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The rest was good as well. The last 2 reps on pull ups I was Wiggling like a fish on water, so they would probably not count as full reps.
I’m usually doing my deadlift day on Saturday but going on a sleepover in a cottage with some friends and suspecting a lot of beers. Tomorrow I’m going to try stand up paddling with some pals from work, it’s gonna be fun and wet.
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Nice work on that deadlift buddy.
Looks like a good workout, lots of (+X) in there!
I tried stand up paddle boarding last summer for the first time and found it a lot easier than I expected, have a great time!
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