Killer workout today. Actually used yesterday as a rest day! Last two days I’ve been sleeping like a king and eating like a Russian sumo wrestler!
Pull ups (30 second rest between sets)
10
8
6
5
5
Bent over rows!
165 x 10
165 x 10
165 x 10
175 x 10
185 x 10
I freaking love lifting in a surplus of calories!!!
Lat pull down wide grip
Idk, a few lol
Barbell curls, hands at first power ring
75 x 10
85 x 10
85 x 10
85 x 8
75 x 8 sloooow negatives
Rear delt work
5+ sets with 45lbs kettle bell. Still not sure if I’m targeting the rear delt as hard as I should. Got my wife to feel it while I tried a couple different weights and technique and she said it felt activated the most (aka harder) doing it like I did. Rear delta are lacking!!!
Did some body weight stuff my PT prescribed.
I feel so dang good right now. I Food.
Haha I know I know. Today is bench day though and as soon as this Moe’s southwest settles some more I plan to chug a Red Bull and destroy some weights.
Another horrible leg day in the books. Idk why but the pain is getting worse. I couldn’t even squat today, back or front. Even lifting from the trap bar was painful.
Went on call Thursday. Been working a lot of overtime and not sleeping much. Yesterday I got a little bit of back/bi’s And chest/tri’s in. Did legs today.
Keeping it short and sweet due to added stress of call week.
Did you watch the Paul Carter instagram video about rear delts that @kd13 posted in my log last week? I did a couple hard sets of it yesterday and it felt great.
I have not, ill check it out. I did watch a video someone posted about a dude using a ez curl bar with plates with handles hold onto the handles and basically do a parallel row with them and he said it was amazing.
So family got me a wright equipment elite curl bar and a set of 25’s with handles for my birthday. Also snagged a commercial grade lying leg cur machine! When I get my call week check I’ll probably snag a killer commercial grade lat pull down machine too!
I’ll definitely check out the video! Thanks for remembering I’m on a rear delt kick!
Ok just checked out the video. I’ve been doing those with a 45lbs kettle bell. I think something else in my back is taking over when I do them though, I never feel the rear delt or get a pump there. I’ve tried lighter weight as well with same results. I’m sure it’s a poor muscle kind connection. I struggle with that on a lot of exercises.
For rear delts I always love pull aparts. How many? All of them lol. Sets of 20 between every set of every exercise. Will get them growing, build that connection and also I think shoulders feel better pressing when rear delts are pumped.
Getting a connection with rear delts is really hard and will take time.
In terms of the paul carter one 20kg is way too heavy, I did 3 sets of 20 last night with 7.5kgs. Play around with arm angles, I need to get really flared out to 90 deg to get better tension on the delt Make sure your not rotating your torso, as that can make it feel like your getting your elbow right back but really your selling your rear delt short. I have a technique I use to limit the rotation but it may be easier to show than explian so will make a vid at some point. Squeeze and hold the contraction.
Oh yeah I missed that! I used a 20 LB dumbbell, lol. WAY too heavy. The idea that Paul was trying to convey was that you need to be bringing your elbow behind your body to be activating the rear delts properly.
Wannabe, since you mention your wife isn’t afraid to give you head on your incline bench, I’m sure she won’t be averse to touching your rear delts before sets. Have her push her thumbs into your rear delts, firmly - it will help you feel them as they contract. With all the muscles back there - traps, lats, rhomboids, delts - the hardest part of a good MMC can be locating exactly where you’re supposed to be feeling it.
Also been working on flexing and moving different muscles trying to get the mind/muscle connection during lifting.
Been working on back and delts/lats the most.
@flappinit would you say this is flexing my back muscles or is this just rolling my shoulder blades around making jelly rolls? Is that how you flex stuff back there?
Well my kids locked me out of YouTube 🤦♂️ I’ll post the video when I have time to figure it out
Obviously there’s a problem with YT, but look for John Meadows videos on muscle activation. He’s a great teacher and you can bet he’s successfully applied anything he’s telling you to do.
These were pretty hard, so far the only time I’ve thought of getting a mouth guard lol
LEG EXTENSIONS
A bunch of heavy ones
Curls
Couldn’t help myself.
PT work.
Gonna take a month or so break from any squatting and just work on my PT exercises and try and strengthen those issue areas. In the mean time I’m gonna try and race to a 500lbs deadlift.
Food.
well done, man
