804ís PUMP up the volume log (Acute FX/ High Volume)
- 08-07-2013, 12:20 PM
- 08-07-2013, 12:32 PM
Kayak Rows are BRUTAL!
08-07-2013, 12:48 PM
08-08-2013, 08:05 AM
Had another great workout with the combo. Had a reoccurring issue with my elbow. Some issue with nerve entrapment that I haven’t run into in like a month.. Hopefully I can get it free sometime today before chest/ arms tomorrow. Legsplosion will still go on today… Also, I noticed my right quad is massive compared to my left… Looks like isolation workouts will be on the agenda for a while.
Supplementation: Same as previous day(s)
Military DB press:
Snatch grip high pulls: (explosive)
3 step reverse cable flys (from video):
Supermans (body parallel to floor):
Side raise machine/ isolateral delt raises:
Cable upright rows:
Cable iso frontal raises:
Standing cable face pulls:
Wall band rear delt walks (from Breezy – these thinks DESTROY the rear delts!)
4 sets – each to failure
Had an excellent workout even with the elbow issue. Had some awesome wheat pasta spaghetti with ground turkey, turkey sausage, and eggplant.
08-08-2013, 09:17 AM
Solid session and congrats on the PR bud!
Sorry to hear that the elbow is acting up again. Hopefully, it clears up soon.
I'm glad to see that you dig the spider crawls man. They're basically torture when added at the end of another rear delt exercise. Bent-over DB side laterals (full ROM followed by a lot of partial swings) is my favorite one to start with. If you want to get really crazy, add band pull-aparts or over and backs between the laterals and spider crawls. You could try mixing up how you do them as well; straight up and down the wall, "zig-zagging" up and down the wall (2 moves right/2 moves left), or just move all over the place until your shoulders explode.
08-08-2013, 10:43 AM
I couldn’t remember the name of those. Lol. I was doing them with lots of different positions – up down – diagonal – just basically until failure in every position. I liked super setting with face pulls. I’m sure the pull-aparts and maybe even db swings would be brutal as well. Those are definitely a shoulder day staple. I have noticed a lot better response in growth in the rear delts with higher rep schemes with high volume. I read that from that shoulder article you posted a while back. That ~20-30 rep range is truly optimal – imo
08-08-2013, 11:37 AM
Hows eggplant never had it.. or veal
08-08-2013, 03:03 PM
Nice job 804, sorry to hear about your elbow flaring up...
Visit our website at finaflex.com
08-08-2013, 04:07 PM
Yea what's this nerve stuff going on w your elbow? Just last week the tips of my pinky and ring finger on my left hand have gone numb/gotten tingly and it hasn't gone away. Perfusion is still good but man it feels weird. I'm thinking something is squished somewhere and compressing the nerve to those fingers
08-08-2013, 04:43 PM
08-08-2013, 05:09 PM
08-09-2013, 06:53 AM
08-09-2013, 06:54 AM
Took yesterday off for some R&R. The elbow is still screwed up.. I'm doing yesterdays leg workout tonight.
08-09-2013, 09:27 AM
08-09-2013, 09:50 AM
08-09-2013, 10:57 AM
08-09-2013, 03:11 PM
Rest up and kill it bro
08-09-2013, 07:27 PM
08-09-2013, 09:36 PM
I will be posting today's log first thing tomorrow morning!
Had my cheat meal tonight... Greek salad with grilled chicken, pizza, and B&J's Americone dream (the entire pint). Back to the grind tomorrow.
08-09-2013, 10:13 PM
08-10-2013, 05:50 AM
How'd I miss this 804 my brother! Subbed!
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08-10-2013, 07:22 AM
08-10-2013, 08:31 AM
I have some lingering knee pain from the heavy day last week. I had a great workout that surprisingly didn't bother it much.
Legs/ Lower back/ Abs / Cardio
Foam rolling: 15min
1 legged leg press:
Reeves Deadlifts: (standing on a riser - 3" deficit)(used straps)
Farmers Walks (With DB's around a 1/16 mi track):
Weighted hanging knee planks:
25lbs - 30sec
35lbs - 22sec
70lbs - 5 sec Dropset 35lbs -14 addtl sec
70lbs - 5 sec Dropset 35bls - 12 addtl sec
Cable serratus blasters:
- If anyone is interested, I will create a video of these.
HIIT : 15 min on spin bike - (1:1 intervals - 1 min sprint: 1 min cruise)
08-11-2013, 12:27 PM
08-11-2013, 01:02 PM
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