Great to see you still smashing it mate. Quality
3 Likes
4/6___DAY 7 LEGS quad focused with a little hamstring
squats 420x3, 330x8,8,8
leg press 570x10,10,10
leg extensions 25x10,10,10
hip adductor 10,10,10
leg curl 25x10,10,10
calf raises 12,12,12,12
bodyweight 265
4/5 macros
p 368
c 338
f 200
4/5 steps
9662
22 Likes
4/7___PUSH A
decline bench w/ss 290x8,8 265x13
standing military press 125x6,9,8
peck deck 35x10,10,10
db laterals 10x10,10,10
tricep focused dips 9,9,11
bodyweight 263
4/6 macros
p 453
c 153
f 143
4/6 steps
12,048
20 Likes
RDLs the day after barbell rows would fork me up
1 Like
Getting after it!
Are you using the slingshot to keep the shoulder happy or what? How is the shoulder holding up anyway?
Shit, that sucks. My right one isnāt perfect but definitely not that bad. Whole upper back is in knots so Iām popping away before that gets up but usually it feels alright once things get moving, if I do (face) pulls frequently. You still not considering surgery?
1 Like
Iāve been trying out the idea of doing stretching and mobility work after the workout. 20-90 second stretches of the shoulder and back. It seems to be sticking a lot better this way.
2 Likes
4/8___ PULL A
wide grip lat pull downs 150x10,10,10
barbell row 300x5,5,6
pull-ups 15,14,8
db rear delts 60x10,13,11
barbell curls 75x10,10,10
concentration curls 25x10,10,10
bodyweight 264
4/7 macros
p 364
c 129
f 99
4/7 steps
8237
18 Likes
strong rows
2 Likes
That was a accidentā¦ i overlooked the male part. But hell anymore you almost need to ask. Lol
2 Likes
it was a fair question. after 7 years a man should be able to deadlift his bodyweight.
5 Likes
Yeah at this point im keeping my opinion to myselfā¦ regarding the OP for now.
2 Likes
Iām trying to OHP my BW. 5lbs to go!
5 Likes
4/9___LEGS A hamstring focused with a little quad
barbell rdl 185x10,10,10
front squat 350x2 250x8,8,8
hyperextensions 60x10,10,10
leg curl 35x10,10,10
calf raises 12,12,12,12
bodyweight 264
4/8 macros
p 383
c 213
f 138
4/8 steps
7164
19 Likes
Thatās some strong front squats!
3 Likes
4/10___PUSH B
db bench w/ss 90x19,18,20
db shoulder press 40x9,13,12
incline db fly 25x10,10,10 you are doing this wrong.
cable lateral raise 40x10,10,10
overhead tricep extension 60x10,10,10
bodyweight 264
4/9 macros
p 367
c 194
f 71
4/9 steps
7539
14 Likes
There is a story here. I see in the gif you are doing these differently than how I do them but I canāt really tell exactly what you are doing different. Got something I can read/watch on this one?
Thanks, btw I like learning new things
I think the the general rule is the elbow shouldnāt bend during the movement. The arm can be bent or straight, but stays in the same position.
As far as where the elbows line up, that has more to do with muscle recruitment. Front deltoid, pec minor, āupper pecsā, ālower pecsā. Lots of front delt in the way she does it and not much ālower pecsā, which is really the sternal head. Elbow closer to the waist uses more of the lower fibers.
2 Likes
At the top, itās really about where you want to end the movement. About how far you want to bring the upper arms across the body.
With a fly, your hands basically run into each other at the top. If you straighten the elbow, like he does, you can get a tiny bit more ROM with the upper arm crossing the body.
I donāt really think it matters though; itās still only using about half the ROM, so itās kind of a wash.
You can cross your arm pretty far across your body if thereās nothing stopping it. This guy is lean enough you can see the contraction pretty well.
Bodybuilding used to be all about āpeak contractionā, so getting any extra ROM at the end would make sense.
Nowadays the research and some trainers are a lot more about the stretched end of the ROM, that the further back you bring your arms at the beginning, the better, and the top doesnāt matter.
Something like a squeeze press is also an interesting alternative to a fly.
3 Likes
Yeah, that.
1 Like