Shoulder day, and it was killer. I don’t even remember everything I did, but here it is
OHP
DB OHP
machine neutral grip OHP
Machine rear delt flys
Dumbbell lateral standing/sitting/laying on my side
Cable face pulls
Rear delt dumbbell flys
Also, leg extensions, leg curls, calf work, and GHR since I skipped leg day yesterday.
The lateral dB raises laying on my side at 30* were pretty intense. I saw someone mention those somewhere.
EDIT: and plate raises and dumbbell Y raises, which felt amazing. I’ll do these sooner in the workout next time.
Dips- few sets body weight then a bunch of assisted
Dumbbell pull overs
EZbar skull crushers
Dumbbell kick backs
4-5 variations of push downs using different techniques and attachments
@jackolee what do you think about having chest day following arm day? My triceps are sore today but I know DOMS isn’t necessarily an indication that they aren’t ready to be worked somewhat indirectly.
I’m not a fan simply because I don’t feel that I can give it my all. I split up arms and to triceps with chest and biceps with back. Just works better for me. Then I can also dedicate a whole session to shoulders which IMO is the physique maker!
Yea I did have them split like that when I was doing a PPL, been doing the 6 day bro split for a couple weeks. I love being able to spend a bunch of time in one area. My PPL sessions were getting kinda long
I like to do a four day split with one or two days off. Chest/tris, bis/back, shoulders, legs, rest, repeat. Doesn’t end up the same from week to week but that doesn’t bother me. Looks like your hitting it hard dude. Just don’t let that diet get too out of check. Can’t out train too many Oreos lol
I’m doing ok with the diet. Definitely not strict but I’d say 85-90% of it is solid. I’m not gaining any weight so that’s good. I’ve recently learned that they way I was doing this 6 day split I have no way to track progress from week to week. I’ve made some changes and am going to use bench and OHP to track with. Most everything else is really hard to track from workout to workout.
Chest day (gonna swap this around and get it away from arm day from here on out)
Bench
Worked up to 225 and got in some reps
Dumbbell incline bench
Used the 85’s today, felt really good.
Chest press
Only a couple light sets, didn’t agree with the shoulder today
Machine flys
Same as above, couple light sets.
Cable flys
Multiple sets with the cables up high, in the middle, and at the bottom. The bottom setting feel so dang good. Great mind muscle connection from the bottom position, great pump.
Finished with a little run on the treadmill. First time in one, made it 6 minutes and was bored so I left lol.
Messed around with squats at home. Still painful. Also did some squats from the safety pins. Played around with trying to squat with my torso more upright. My normal squat and my trying to be upright squat has the bar position about 8” higher, so it’s a massive difference. I can get into position starting at the bottom, but haven’t figured out how to reliable get up or make it down in that position lol. Gonna keep trying though.
Did a bunch of tricep work first. Tried my best to get my triceps but I couldn’t do it, no matter what I did something else involved would give out before the triceps. Never got a good pump, never had a great mind muscle connection. Pretty gay tri workout.
Bicep was good, easy mind muscle connection for me. Worked them till I couldn’t lift my arms
Did some leg work as well. Good painful pump, first time in a while I couldn’t walk for a few minutes lol.
Did one set of dumbbell lateranraises and realized that I’ve been doing them with my arms pushed forward a good bit. I made sure to keep them directly beside me and there was a huge difference. So that makes me happy.
Looking like there might not be a 2020 T-ransformation? I hope there is though, it was a hreat motivator for me.
Loooong day at work, got home at 7:30 and was rushed for time. Unfortunately didn’t get to try out @jackolee ‘s shoulder workout
OHP 3 sets to failure with 135
Dumbbell incline bench, you know, because I was in such a rush I decided to do a chest exercise instead of DB OHP 3 sets to failure with 75’s.
Neutral grip OHP machine
3 sets to failure
Rear delt fly machine
4 sets to failure
Face pulls
Went heavy, didn’t go to failure just went till they got sloppy
Rear delt fly machine again.
1 stupid high rep set with very light weight just flexing the rear delts as hard as I could.
DB lateral raises seated
4 sets to failure
DB front raises
These were stupid hard, first time doing them. Felt very weak and uncomfortable. Just one set.
Took 29 minutes to complete lol. Looking forward to next shoulder day so I can follow ole jacks plan.
3 sets to failure with 75’s.