Yo Yogi,
What does your split and specific workouts look like? Trying to pick yours and EyeDentist’s mind when it comes to alternative ways to train when the list of pain-free exercises is limited.
Like you, I can only use dumbbells for chesticles. Except for SLDL and rows, the barbell and I don’t get along well, so it would be cool to see examples from you.
Feel free to go into detail 
[quote]ActivitiesGuy wrote:
[quote]usmccds423 wrote:
[quote]TheCB wrote:
[quote]usmccds423 wrote:
[quote]TheCB wrote:
where are the pics of 180lbs / 28 inch waist / veins on abs[/quote]
Lol…
Where are your pics? You know, the ones I asked you to provide a month ago. [/quote]
haha good to see you are still so upset over our disagreement on your fighting skills 
[/quote]
That’s not me being upset. That’s me laughing at how hypocritical you are. [/quote]
Who’s for flying to California and having a pullup contest?[/quote]
Holy Fucking shit.
For starters, didn’t even know this thread existed.
Still amused to see you ucmds and ecchastang with his Napoleon complex were talking about it almost a year since that debate.
Btw, my pull ups are doing just fine, thanks very much. Glad to see you’re as mediocre as ever.
LMAO at the fuckwads!
[quote]MinotaurXXX wrote:
[quote]ActivitiesGuy wrote:
[quote]usmccds423 wrote:
[quote]TheCB wrote:
[quote]usmccds423 wrote:
[quote]TheCB wrote:
where are the pics of 180lbs / 28 inch waist / veins on abs[/quote]
Lol…
Where are your pics? You know, the ones I asked you to provide a month ago. [/quote]
haha good to see you are still so upset over our disagreement on your fighting skills
[/quote]
That’s not me being upset. That’s me laughing at how hypocritical you are. [/quote]
Who’s for flying to California and having a pullup contest?[/quote]
Holy Fucking shit.
For starters, didn’t even know this thread existed.
Still amused to see you ucmds and ecchastang with his Napoleon complex were talking about it almost a year since that debate.
Btw, my pull ups are doing just fine, thanks very much. Glad to see you’re as mediocre as ever.
LMAO at the fuckwads!
[/quote]
gimme a kiss!
[quote]Yogi wrote:
[quote]MinotaurXXX wrote:
[quote]ActivitiesGuy wrote:
[quote]usmccds423 wrote:
[quote]TheCB wrote:
[quote]usmccds423 wrote:
[quote]TheCB wrote:
where are the pics of 180lbs / 28 inch waist / veins on abs[/quote]
Lol…
Where are your pics? You know, the ones I asked you to provide a month ago. [/quote]
haha good to see you are still so upset over our disagreement on your fighting skills
[/quote]
That’s not me being upset. That’s me laughing at how hypocritical you are. [/quote]
Who’s for flying to California and having a pullup contest?[/quote]
Holy Fucking shit.
For starters, didn’t even know this thread existed.
Still amused to see you ucmds and ecchastang with his Napoleon complex were talking about it almost a year since that debate.
Btw, my pull ups are doing just fine, thanks very much. Glad to see you’re as mediocre as ever.
LMAO at the fuckwads!
[/quote]
gimme a kiss![/quote]
Only in your sweetest, wettest, most achingly beautiful dreams.
[quote]Barguist wrote:
Yo Yogi,
What does your split and specific workouts look like? Trying to pick yours and EyeDentist’s mind when it comes to alternative ways to train when the list of pain-free exercises is limited.
Like you, I can only use dumbbells for chesticles. Except for SLDL and rows, the barbell and I don’t get along well, so it would be cool to see examples from you.
Feel free to go into detail [/quote]
Hey brother, I’ll be happy to help if I can, is there some specific problem you’re trying to work around? Is it just your chest/shoulders you’re needing help with?
I’ve actually adjusted my grip on barbell presses, and while it seems to be hitting a lot more shoulder, I can use the barbell pain free just now on incline presses. I might even be able to get away with flat benching but I don’t want to risk it.
My current split is 3 on/1 off and goes a little something like this:
Upper
-Incline bench superset with pull ups - 4 sets
-Decline Dumbbell superset with neutral grip chins - 4 sets
-Cable flye (either high to low or low to high) superset with cable rear delts - 3 sets
-Some lateral delt exercise - 3 sets
-A smidge of arm work, sometimes occlusion training as it just gets it done fast. Other times I’ll just do pushdowns in between sets of lateral delt stuff and then 3 sets of biceps curls done run-the-rack style.
Lower
-Front Squat - working up to a heavy 5 then backing off a bit and doing a few sets of AMRAP (a massive departure from my usual style of just going for ludicrously high reps)
-Rack Pulls - 4 or 5 sets with stupidly high reps
Vanity Day
-2 different supersets for rear delts
-2 different supersets for lateral delts
-arm stuff, whatever I can be arsed. Always supersets for bi’s and tri’s, my favourites are pushdowns, PJR pullovers (or “skullbrushers” as my training partner calls them), reverse curls, hammer curls.
Some points of interest (to whom? haha…)
The upper day can take a while, so I might downsize it but I’m not sure how. I’m really trying to bring up my shoulders and arms just now, hence training them so often.
The lower day looks a little bare, I get that, but it leaves me utterly fucked and I’m trying to be very careful with my lower back while I’m squatting heavy. I do it twice a week though and so far the results have been encouraging.
I do a LOT of soft tissue work and stretching on my piriformis. I roll my asscheeks on a lacrosse ball 5 or 6 times a day, and stretch each time I do. My back feels better than it has in years. When I’m sitting at my desk at work I can feel my piriformis tightening up and the minute I do I get on the ball. I’m lucky I have a job where I can do stuff like that.
Oh, and I didn’t list it but I do a core exercise at the end of every workout. I think that might be making a difference to how my back feels too. It’s something I should’ve started doing years ago.
So that’s my current routine. I dunno if it’s answered your question particularly but if you have a specific injury you need help with I’ll certainly do my best?
[quote]MinotaurXXX wrote:
[quote]Yogi wrote:
[quote]MinotaurXXX wrote:
[quote]ActivitiesGuy wrote:
[quote]usmccds423 wrote:
[quote]TheCB wrote:
[quote]usmccds423 wrote:
[quote]TheCB wrote:
where are the pics of 180lbs / 28 inch waist / veins on abs[/quote]
Lol…
Where are your pics? You know, the ones I asked you to provide a month ago. [/quote]
haha good to see you are still so upset over our disagreement on your fighting skills
[/quote]
That’s not me being upset. That’s me laughing at how hypocritical you are. [/quote]
Who’s for flying to California and having a pullup contest?[/quote]
Holy Fucking shit.
For starters, didn’t even know this thread existed.
Still amused to see you ucmds and ecchastang with his Napoleon complex were talking about it almost a year since that debate.
Btw, my pull ups are doing just fine, thanks very much. Glad to see you’re as mediocre as ever.
LMAO at the fuckwads!
[/quote]
gimme a kiss![/quote]
Only in your sweetest, wettest, most achingly beautiful dreams.[/quote]
oh you exquisite little tart
[quote]Yogi wrote:
[quote]MinotaurXXX wrote:
[quote]Yogi wrote:
[quote]MinotaurXXX wrote:
[quote]ActivitiesGuy wrote:
[quote]usmccds423 wrote:
[quote]TheCB wrote:
[quote]usmccds423 wrote:
[quote]TheCB wrote:
where are the pics of 180lbs / 28 inch waist / veins on abs[/quote]
Lol…
Where are your pics? You know, the ones I asked you to provide a month ago. [/quote]
haha good to see you are still so upset over our disagreement on your fighting skills
[/quote]
That’s not me being upset. That’s me laughing at how hypocritical you are. [/quote]
Who’s for flying to California and having a pullup contest?[/quote]
Holy Fucking shit.
For starters, didn’t even know this thread existed.
Still amused to see you ucmds and ecchastang with his Napoleon complex were talking about it almost a year since that debate.
Btw, my pull ups are doing just fine, thanks very much. Glad to see you’re as mediocre as ever.
LMAO at the fuckwads!
[/quote]
gimme a kiss![/quote]
Only in your sweetest, wettest, most achingly beautiful dreams.[/quote]
oh you exquisite little tart[/quote]
Exquisite, yes…
Little tart…? Careful your projection is showing.
Same. Trying to structure a flexible upper/lower (ABA, BAB style) split (working as a journalist, I have a pretty annoying schedule), but on paper it turns into a marathon session for full upper. Gotta get everything warmed up properly like EyeDentist. sigh
What are your thoughts on frequency and volume?
A day dedicated to just ‘PUSH’, ‘PULL’ and ‘LEGS’ (3-way over 4 days a week just rotating them) allows me to focus and really focus on MMC (although losing out on the antagonist benefits). However, if I miss a day, it messes the whole thing up compared to the 2-way which is way more flexible in this regard.
But I guess frequency is more of a problem if one is training primarily for strength…?
Anyway, was wondering what your chest/shoulder workout looked like before you were able to do barbell inclines? Grats, btw! Wish I could do them to really build that ‘shelf’.
Noticed you don’t have any rows in there. Injury?
[quote]Barguist wrote:
Same. Trying to structure a flexible upper/lower (ABA, BAB style) split (working as a journalist, I have a pretty annoying schedule), but on paper it turns into a marathon session for full upper. Gotta get everything warmed up properly like EyeDentist. sigh
What are your thoughts on frequency and volume?
[/quote]
Since I’ve started being really anal about rest periods (90s between compound supersets, 60s between iso) the upper day is actually done in about an hour so it’s not such a big deal. Makes for a sweaty Yogi getting that much work done in that time but it’s all good.
As far as frequency and volume, I’ve actually found lately that when I’m training “natural” (as much as an occasional light steroid user can ever be considered to be) a 3x a week push/pull/legs keeps my strength up and size gains coming even when off. So that’s what I do when I’m unassisted now.
[quote]Barguist wrote:
A day dedicated to just ‘PUSH’, ‘PULL’ and ‘LEGS’ (3-way over 4 days a week just rotating them) allows me to focus and really focus on MMC (although losing out on the antagonist benefits). However, if I miss a day, it messes the whole thing up compared to the 2-way which is way more flexible in this regard.
But I guess frequency is more of a problem if one is training primarily for strength…?
Anyway, was wondering what your chest/shoulder workout looked like before you were able to do barbell inclines? Grats, btw! Wish I could do them to really build that ‘shelf’.
Noticed you don’t have any rows in there. Injury? [/quote]
yeah well the push/pull/legs rotation means you don’t have to worry about missed day, you just do whatever day is next in the rotation when you get the chance. A missed day here and there doesn’t matter much.
As for my shoulder friendly push day, it looked a bit like this:
-3 sets low to high cable flyes (with some sort of drop set)
-3 sets high to low cable flyes (again, some sort of drop set thing)
-Decline barbell, work up to a top set of 8 reps (rep scheme something like 15, 12, 10 and then working up in 8s til I can’t get 8 or hit 8 on a weight I couldn’t hit 9)
-Flat Dumbbell (done last as a stretch when my chest is already pumped, rep scheme 12, 10 then working up to an 8 again)
-lateral delt stuff superset with triceps stuff
pre exhausting the shit out of your chest with the cable stuff makes for sexy feeling shoulder joints and a wicked chest workout. The decline press is really shoulder friendly, which lets you still get some relatively heavy work done, and saving the dumbbell press til last is great for shoulder health too.
And the rows aren’t in my current routine as I don’t feel I need them. My upper back is a strong point and I’m doing so much rear delt stuff just now it’s still getting hit pretty hard. Being concerned solely with my physique and not really caring about strength means different parts of my body get prioritised at different times to try and get me looking the way I want, so for now rows are taking a back seat.
Hope there’s some info in that jabbering that actually answers some of your questions! haha
Thanks for the reply, man. Will try pre-exhausting those pecs. Yeah, PPL with everything getting hit twice a week really is optimal. However, 6 times a week isn’t really an option. 3-4 is more realistic, which means that everything has to be crammed into those few sessions. Or maybe I just have to be less anal about frequency and hitting everything exactly 2,7584 times a week, lol.
Do you mean your natty training has you hit everything 1x/week?
[quote]Barguist wrote:
Thanks for the reply, man. Will try pre-exhausting those pecs. Yeah, PPL with everything getting hit twice a week really is optimal. However, 6 times a week isn’t really an option. 3-4 is more realistic, which means that everything has to be crammed into those few sessions. Or maybe I just have to be less anal about frequency and hitting everything exactly 2,7584 times a week, lol.
Do you mean your natty training has you hit everything 1x/week? [/quote]
yeah, man. Once a week when natty for the time being. Tried it the few months I was off last time and I liked it. I’m not saying that’s how I’ll always train but for now, natty Yogi is 3x a week push/pull/legs.
Pre-exhausting is the best thing ever, by the way. I’m a huge fan. If I’m working a bodypart split I pre-exhaust everything
Just stumbled on this, appreciate the thread, thought I’d chip in just to bump it.
Just found this thread, awesome and insightful info. Thanks for sharing man!
that’s really kind of you, guys. Thanks
[quote]MinotaurXXX wrote:
[quote]ActivitiesGuy wrote:
[quote]usmccds423 wrote:
[quote]TheCB wrote:
[quote]usmccds423 wrote:
[quote]TheCB wrote:
where are the pics of 180lbs / 28 inch waist / veins on abs[/quote]
Lol…
Where are your pics? You know, the ones I asked you to provide a month ago. [/quote]
haha good to see you are still so upset over our disagreement on your fighting skills
[/quote]
That’s not me being upset. That’s me laughing at how hypocritical you are. [/quote]
Who’s for flying to California and having a pullup contest?[/quote]
Holy Fucking shit.
For starters, didn’t even know this thread existed.
Still amused to see you ucmds and ecchastang with his Napoleon complex were talking about it almost a year since that debate.
Btw, my pull ups are doing just fine, thanks very much. Glad to see you’re as mediocre as ever.
LMAO at the fuckwads!
[/quote]
The fuck are you even talking about? I didn’t mention anything about your dumb pull-up challenge thread I can vaguely remember.
[quote]usmccds423 wrote:
[quote]MinotaurXXX wrote:
[quote]ActivitiesGuy wrote:
[quote]usmccds423 wrote:
[quote]TheCB wrote:
[quote]usmccds423 wrote:
[quote]TheCB wrote:
where are the pics of 180lbs / 28 inch waist / veins on abs[/quote]
Lol…
Where are your pics? You know, the ones I asked you to provide a month ago. [/quote]
haha good to see you are still so upset over our disagreement on your fighting skills
[/quote]
That’s not me being upset. That’s me laughing at how hypocritical you are. [/quote]
Who’s for flying to California and having a pullup contest?[/quote]
Holy Fucking shit.
For starters, didn’t even know this thread existed.
Still amused to see you ucmds and ecchastang with his Napoleon complex were talking about it almost a year since that debate.
Btw, my pull ups are doing just fine, thanks very much. Glad to see you’re as mediocre as ever.
LMAO at the fuckwads!
[/quote]
The fuck are you even talking about? I didn’t mention anything about your dumb pull-up challenge thread I can vaguely remember. [/quote]
Shut the fuck up you CUNT.
[quote]MinotaurXXX wrote:
[quote]usmccds423 wrote:
[quote]MinotaurXXX wrote:
[quote]ActivitiesGuy wrote:
[quote]usmccds423 wrote:
[quote]TheCB wrote:
[quote]usmccds423 wrote:
[quote]TheCB wrote:
where are the pics of 180lbs / 28 inch waist / veins on abs[/quote]
Lol…
Where are your pics? You know, the ones I asked you to provide a month ago. [/quote]
haha good to see you are still so upset over our disagreement on your fighting skills
[/quote]
That’s not me being upset. That’s me laughing at how hypocritical you are. [/quote]
Who’s for flying to California and having a pullup contest?[/quote]
Holy Fucking shit.
For starters, didn’t even know this thread existed.
Still amused to see you ucmds and ecchastang with his Napoleon complex were talking about it almost a year since that debate.
Btw, my pull ups are doing just fine, thanks very much. Glad to see you’re as mediocre as ever.
LMAO at the fuckwads!
[/quote]
The fuck are you even talking about? I didn’t mention anything about your dumb pull-up challenge thread I can vaguely remember. [/quote]
Shut the fuck up you CUNT.
[/quote]
Bahahahahahaahahahahah
For real though, thanks for bring that thread back up. I like to start my weekends with a good laugh and that thread delivered. So, thanks!
play nice now children
[quote]Yogi wrote:
play nice now
[/quote]
Until you show me you actually walk the talk, I have zero qualms about hijacking any thread in which you’re the prom queen.